Military Diet: Lose Up to Ten Pounds in Three Days

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


  • 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


  • 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


  • Caffeinated coffee and/or tea


  • 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)
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

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

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
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

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

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


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

  • 1 - 4 pounds
  • 5 - 7 pounds
  • 8 or more pounds
  • I didn't lose on this diet.
See results without voting

© 2007 Carisa Gourley

Due to the lengthy comments section, the newest comments are displayed first. 5417 comments

eilval 12 months ago

Love this step-by-step no fuss diet. Simple ingredients you'll find in your kitchen.

emailmktgtips profile image

emailmktgtips 12 months ago

I wonder if this program is really effective? but so far as i am reading the comments, I think it is!

I am new here in Hubpages and i am looking forward to meet hubbers here!

Nishi 12 months ago

Going to start today wish me luck !!!

Leigh 13 months ago

I lost 11 lbs in 3 days. I am thrilled with the results and need to lose 6 more pounds to reach my goal weight. I will take the 4 day break before starting another 3 days. Thank you for sharing this diet!

blessedmommy profile image

blessedmommy 17 months ago from Oklahoma City Metro, Oklahoma Author

Vanilla ice cream may sound strange, but it's an important component of this plan. You should aim for regular and plain vanilla ice cream. The small amount of sugar in the ice cream (1/2 cup to 1 cup of ice cream isn't as much as some make it out to be) will help keep you not only from feeling deprived, but will also keep your sugar levels from bottoming out. Also, it contains calcium and other nutrients which is a plus.

Jeannette 17 months ago

I'm on the end of the 2nd day of this diet. It's working pretty well, only thing I hate about it is the hunger pang after dinner...

On day 1, I'm not a fan of tea or coffee (anything that is drinking hot liquid), so I substitute it for drinking Diet Coke, since it's caffeinated anyway and I believe it shouldn't hurt. Turn out it was fine and I checked my scale and lost 2 and half pounds from day 1! Woot!

GG 17 months ago

Got back from a recent tour (I play in a nationally touring rock band) and decided that if I really want to perform my best, I should drop down to the wait I was when I began touring with the band. I rated this diet 3 stars, because it works, but may not be the healthiest route for everyone (the bit about asking your doctor should be considered!). It works well for me, and I feel pretty good as long as I keep up the exercise. I am on my second week. I dropped from 222 to 212 after the first 3 day period, and am hoping to get to 198. For my wife, the diet is slower going. She has a harder time keeping the weight off than I do, as her job is less active, and being female it tends to be harder to lose. She is sticking with it with me for now, so we'll see how it goes! I will post an update of our progress next week to further review the results of this diet.

Deborah 17 months ago

I just started 5/5/15 doing it to the t,ihave not lot one lb one more day to go maybe ill lose at less 1 or 2 lb.wish me luck

Stephanie 17 months ago

Do you have to eat the ice cream...or can you leave it off? I'm not a fan of vanilla ice cream. Thanks

Bar 17 months ago

I am vegan, what can i eat?

Sue 17 months ago

Can I swap fish for meat, as I don't like meat.


Micemrick 17 months ago

I started this diet May 4th. I was fine all day but got hungry a few hours after dinner. Mind games LoL !! Went to bed and felt great when I woke up this morning. Day one down excited to see my results !!

Stephanie 17 months ago

For the grapefruit substitution: Do you do both the baking soda and another piece of fruit or is it either one or the other? Thanks!

Anna 17 months ago

i'm on my third day and i already lost 7 pounds.

Brooke 17 months ago

Followed this diet exactly. Drank lots of water and worked out every day. Didn't lose a pound or an inch!!!

Laura 17 months ago

Starting this today, 5.5.15, I'll post results after my 3 days... :)

amy 17 months ago

It says UP to 10 lbs right there at the top

Monica 17 months ago

Just started today and feel pretty good. I weighed in thus morning at 287 pounds and hope to loose 50. I ate everything at dinner except the apple so hopefully it won't hurt if I eat it later. Good luck to everyone and keep up the good work.

Annette 17 months ago

I have some questions about the food...when it says vanilla ice cream nothing added does that mean a different flavor like we should just be eating vanilla or nothing added as in sugars and all that stuff?

Giselle 17 months ago

What times do you recommend eating? Like for breakfast what time and dinner?

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WriterKat 17 months ago from KittyLand

Is smoking allowed during this regime?

Fathima. 17 months ago

Hi.I try to start this diet.Can I drink NoN-FAT milk ?

Lisa 17 months ago

starting the diet tomorrow with my daughter and a friend.

cassidy 17 months ago

I'm going to start tommorow hoping I can do it ! Wish me luck have to go shopping tonight !

Betty Tuohy 17 months ago

Wow!!!! Started this diet yesterday and weighed this morning,went from 144.8 to 138.2 wow wow wow 6.6 pounds lost in one day. Followed it ti a T. So easy. In day 2 and this diet has to be the best out there. And the food is normal.

marcie 17 months ago

I weighed in this morning after doing the three day diet and only lost 2 pounds . I didn't expect to lose all ten but at least four or five pounds. good luck to everyone else.

CM 17 months ago

First round of diet I lost 4#. The second round I lost 4#. I didn't do back to back weeks but I am doing it again this Monday. I started diet 185 as of today I'm 175. 4#'s is great because the week I didn't do it I only lost 2#. I love this diet. I'm trying to drink more water....I think that's what is holding me back. But I'm still HAPPY. Thank you for this diet.

marcie 17 months ago

ive been reading all the comments and im amazed at all the questions that people have when it tells you exactly what to do on this 3 day diet. if you don't understand it then just go back and read it again. I am on my third day and weighing in tomorrow morning . I hope I have lost at least 4 to 6 pounds .

Marissa 17 months ago

Does the bread need to be toasted?

Audrye 17 months ago

Also, I haven't been starving which surprised me!

Audrye 17 months ago

I have lost 4 lbs in 2 days! I am currently on day 3 so I am hoping for 2 more by the morning.

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Misty Bluge 17 months ago from Pennsylvania

This is awesome! Great Hub page I think this could help many people. I'm looking forward to seeing more of your work. God bless

CrazyGIrl 17 months ago

I was wondering if I could substitute Shakeology made with milk for the ice cream.

Jeanie, AZ 17 months ago

I followed it exactly for the 3 days...I was shocked...12 pounds. I got off and on the scale 3 times!!!. Can't wait for 4 days to pass to do it again.

cindy 17 months ago

I did this diet exactly and lost 6 lbs... very surprised... I think also drinking the water also made the difference...

Heyda 17 months ago

I just finished my first 3 days and lost 4 lbs. I followed the diet as close as possible with a few variations. I had coffee with sugar every morning and did not drink the required water every day. The only day that I felt weak was the first day but after I had my dinner I was fine! I also did not eat the fruit with the meals but as s snack. I went to the gym 2 days and the second day I did not have too much energy. But I loved the foods on the diet and they kept me full! Will definitely do it again on Monday!

Katie LeClaire 17 months ago

I am 5'10 and a galf and weigh 207. I am now on day three!! If this works I will do this until I reach my goal weight of 155. I really hope to see good results. I have been very hungry every night when i go to bed. I eat my last meal at 5. Any tips to stave off tye hunger?

Judy 17 months ago

This diet works for me. This is my 2nd round. The first time I lost 4 lbs in 2 days because I was traveling I didn't weigh in at day 3. My 2nd round I lost 4 lbs in 3 days. My husband lost 6lbs both times and he lost a total of 14 lbs. We do it together. Easiest plan so far. Thank you !

Mary in Texas 17 months ago

Lost only 4 pounds after day 3, but learned how to eat better. Followed the directions to a "T" and even went walking/jogging. I will be disciplined the next 4 days and see how it goes..... Weight 130. Goal 110 (5'2")

VICHD 17 months ago

I feel great. I lost 3 lbs. I will forward to starting again on Monday May 4, 2015. I have 2 co-workers doing the diet with me, and another joining on the 4th. Wish you success during my 4 days off. Congrats to all of us. Lets keep up the GREAT work. TTYL

MJ in KY 17 months ago

Thank you for posting, I lost 9 lbs! And, it really wasn't difficult. I wasn't as hungry as I had expected, only was a few times. Most of the time I stayed full for a good 4 hours. I weighed myself each morning (even though you're not supposed to), the morning of the second day I was down 2 lbs, the morning of the 3rd day I was down 5 lbs, and then today I was down 9 lbs. Yay! I plan on staying with a 1400 calorie diet on the 4 days off, then back to the 3 day thing again and then repeat.

marcie 18 months ago

my first day on the 3 day diet . im a little hungry but that's okay. I weigh 195 now. if I only lose 3 or 4 pounds on this diet that will be okay. I will defenitley do it again.

Denise337 18 months ago

Love this diet! first 3 days I lost 6lbs. Went off for 4 days. Carefully ate those 4 days and even enjoyed a glass of Shiraz. Just finished my 2nd set of 3 days and lost another 3lbs. That's 8 POUNDS IN 10 DAYS! I'm 5'4 and started this diet at 158. My goal is 140. I am continuing this diet every 4 days until i'm at goal. It has now become my way of life. And eating Vanilla ice cream? I'm loving life! ox

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blessedmommy 18 months ago from Oklahoma City Metro, Oklahoma Author

Diet should be followed precisely for best results. If you are snacking in between meals, adding things that are not approved and are not drinking the daily water requirement of half the body weight in ounces then please, do not complain about results. Also, keep in mind that even substitutions may not work the same for everyone. Also, the title says Lose "Up to" 10 pounds. It is not guaranteed that everyone will lose this precise amount. Everyone is different, metabolisms are different. How our bodies respond to food is different. That being said, there are still a lot of people that have reached the ten pound mark, or even more!

Lisa Lupton 18 months ago

Did this diet to a T ... 3 days and lost nothing! I felt like I was starving every day. very missleading saying you can loose 10 lbs in 3 days! not happy at all!

Kim 18 months ago

Also would like to know if the Apple could be a snack or if u have to eat all it all at the same time. On day 1...I can do it!!

Gretchen florence 18 months ago

I'm starting the 3 day diet in the morning. I currently weigh 165 lbs. I want to get down to 145 are 150. Wish me luck!!!

alice 18 months ago

on my first day I drank tea all day. will that mess me up,

Savannah 18 months ago

Do i just eat the meat plain???

Erin 18 months ago

I lost 8.8 lbs. on my first try with this diet! I was ecstatic! My 4 days off is over, so starting it again tomorrow. I'm excited about it! I did substitute chicken for tuna on day 3 dinner. Tuna was a bit hard to get down. I love that there are plenty of substitutions you can make. Good luck to everyone! I'll post again in 3 days!

Tanya 18 months ago

can I use homade flavoured waters for drinking throughout the day?

Sasser 18 months ago

How much coffee? 8 oz?

merrie 18 months ago

great diet should continue eating moderately after the 3 days

Dawn Gras 18 months ago

Love it I'm gonna try it I already lost 36 pounds in 9 months.

Skyegirl 18 months ago

Starting day one of this diet, I'm currently 247 and I wanna get to 150 so I can get into the Air Force. I've only got a year to make it happen. Wish me luck guys

Regina Gonzales 18 months ago

I just finished the first three day military diet. I was scepticle but I sis it. I lost 7 lbs but I'll take it I'm going to continue til I loose my goal. Thank you

MC Bragais 18 months ago

I am sure this diet will work. I've tried almost the same diet as thisnone and it really works.

Monica 18 months ago

I used this diet, following it precisely, and in the first week I lost five pounds. I kept it up for about a month and have successfuly shed 10 pounds in a way that felt healthy...I'm still overweight for my height, so my goal is to lose another 20 pounds by the end of summer :)

Louise 18 months ago

I did this diet with one of my friends last week! Stuck to it very well, each only one or two substitutions. Was a little hungry the first day, but we compensated with water. We each drank over 100 oz per day since we are active. I ended up losing 7.5 and she lost about 4!!! Very happy with the results and will be repeating next week!

Carol 18 months ago

Well here goes. What do I have to lose but some pounds.

miriam 18 months ago

I finished my first day of the military diet and I feel great. I waight 161 lbs I'm hoping to drop the ten. :)

Allison Kong 18 months ago

Can I stay on an off the diet as long as I want?

Cassy 18 months ago

Can you have ranch?

blank 18 months ago

Sorry can't live without coffee for two day with a 5 am job. Also the cups of stuff shown in the pictures were much smaller than what i measured out with my measuring cup. :/

lyn 18 months ago

7lb in 3 days didn't feel hungry great diet

Afs 18 months ago

I'm going to start the military tomorrow and I'm weighing at about 159 pounds and am 5'5... Let's see how it goes.

Maggie 18 months ago

I Lost 4 pounds in day 1!! Can I drink diet Pepsi?

sandra sutton 18 months ago

A lot of you are asking if you can save a food for later for a snack. It clearly says the foods at mealtime were choosen "to work together", I believe they are to be eaten together in one meal.

Justin 18 months ago

I couldnt do it. I couldnt get past the second day. I felt so malnourished, dizzy, and week. I could not concentrate at work. I did however, lose 8 lbs in the first two days, then continued to lose an additional 6 lbs in the 4 days following, for a total of 14 lbs in 6 days. I am no doctor but maybe the diet jump started my metabolism? I dont know but the weight keeps coming off. While I am not on the diet anymore, I did not exactly go back to old eating habits. The diet helped me realize that I dont need to eat until Im full at every meal and that drinking water wont kill me. I used to just drink energy drinks and/or heavy beer (ales, porters, IPAs). Since the diet I have been drinking a lot more water and limiting my energy drinks and beer consumption to one each per day and since I am not eating until I am full at every meal, the weight keeps coming off.

Larry 18 months ago

I am now a believer. 56 year old man started at 232.4 pounds and finished at 222.2.

SA-RN 18 months ago

On military diet can you use Equal instead of Splenda? Have read the comment section and have of same questions, are there answers?

Jason Dokos 18 months ago

Never would I suggest to anyone go with such a low calorie amount.

Ann Mowry 18 months ago

Day one in the books...not too bad, just hope I can get through the next two days without caffeine. Only need to loose 10-12 pounds. Hope this is a good jump start.

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Lisa29forever 18 months ago

Hi! I did the diet Monday through Wednesday this week and lost 7 pounds. I had to substitute the Grapefruit because of medication but otherwise followed the rest of the diet exactly. I need to lose about 50 pounds so I will definitely be doing this again. Good luck everyone.

Naz 18 months ago

Just finished and lost 3.5 lbs. I didn't measure my food just guesstimated and also didn't drink enough water so I'm happy with the results. Will try this again next week.

I also would like to know if the food has to be eaten all at once or if it can be divided. And also when it says one cup (Tuna) is 8oz or volume one cup?


Lois Irons 18 months ago

I tried this diet for three days and lost 10 pounds. You really have to stick to the diet for it to work. Drink plenty of water.

Julia 18 months ago

Super bummed, I followed the plan with zero cheating and excersized the same amount I always do and didn't lose a pound. I'm not giving up quite yet, I'll take the 4 days off and start again Monday. Second time is the charm?

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Diana Abrahamson 18 months ago from t Francis Bay

Love this simple eating plan ..your photos are also very good. Thanks for sharing!

Bonnie Imhoff 18 months ago

I tried this diet this week and I lost 6 lbs. I will do this again.

Armida 18 months ago

can I put Splenda on my coffee. Pls let me know

Karen 18 months ago

I did it last week and lost 8 pounds! I followed the diet strictly and I exercised by walking. I was afraid I would gain the weight back during the refuel period but I found that my appetite had decreased greatly! I repeating the diet this week; I started today! Hoping for the same results this week.

Gloria LA CA 18 months ago

Hi my name is Gloria

I try for 3 day I did exactly everything but I didn't loose anything I even did my 45 min. Exercise can someone tell me why didn't work

Vhia 18 months ago

i want to give this diet a try but i am so worried because i have food allergy with eggs and peanut butter.i got rashes that are so itchy everytime i ate these foods.what can i do?

Kati 18 months ago

I been reading all these comments and its sad that some ppl really blame this diet of they gain weight back lol! The artical clearly states that you CAN lose up to 10 pounds! I lost 6 pounds in them 3 days and am satisfied with the result because thats pretty amazing! Also they tell you not to go crazy with eating after it so u dont gain weight back! If u gain weight in them 4 days of break or in general after the diet then u need to check urself and how you eat! I definitely will do this diet again after the 4 days of break because it just really worked out for me!

Maimuna 18 months ago

I started last week and I lost 7 lbs,this is my second week if I believe will lose the 10 lbs

Amalkhatib 18 months ago

Can I exchange dinner with lunch?

Cyndi P 18 months ago

I'm on my third day. My start weight was 206.6 and my waist measurement was 35. I will weigh in tomorrow, but I measured my waist this morning and I lost 1 inch! I'm really anxious to see how much weight I've lost. I've read a few comments of individuals who are unhappy with losing 5 or less pounds. I won't be one of those people. A decline no matter how small is a success!

Stephanie 18 months ago

Loved this!!! Not much preparation needed once you've shopped. (Many of the items I could buy at a conveni

Janie 18 months ago

Please tell me how I can print out the diet so I can refer to it when using? I did not find any options on a pull down list. I pulled it up on FB. Thank you for your reply.

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Mo Lunsford 18 months ago

I am on round two of this diet. My appetite has also shrunk. Even for my regular four days. I am having a hard time finishing the whole meals.

Dianna 18 months ago

I did this diet last week and lost 5 pounds. On my four days off, I only regained 1.8 pounds. During that time, I continued drinking water. I ate whatever I wanted. I ate chili cheese hotdogs, tater tots with cheese, chili relleno with rice and beans, thin crust cheese pizza, ice cream, and better food choices like fruit, salads, veggies, baked chicken, etc. I didn't worry about whether or not I should be eating it, I just made sure I didn't overeat. I started another three days today. I can't wait to get on the scales Thursday to see how I've done. I'm so glad blessedmommy posted the Military Diet online. I've shared this website with several family members and friends. I can't wait to see how well they do!

Deb Martin 18 months ago

Day 2 and doing good. Actually not hungry.was wondering the same as someone else. Can you save the ice cream for snack? I was full after dinner

Cia 18 months ago

Only lost 3 pounds. I start at 156 now Im 153 :/ i was expecting to lose more. I work out, drink a lot of water and eat the exact amount of food. :(

Mo Lunsford profile image

Mo Lunsford 18 months ago

Do we measure the tuna and cottage cheese in a measuring cup or weigh them on a food scale?

Drew 18 months ago

I used this diet starting 4/18 to 4/20, weighed in this morning and was happy to lose 7.5 lbs..... Followed diet with exactly as stated and drank the recommended amount of water...... Would highly recommend this diet, it's only 3 days and if you stick to it exactly, you too will have great results..... Thank You

Ela 18 months ago

I just finished this Military Diet....I lost 2 pounds and was very faithful to the plan....I was hoping for more but I will take 2 pounds in 3 days...

Tammy W 18 months ago

I liked the diet AND lost 4.8 lbs. I followed the diet to the gram (weighed my fruits and veggies)! Calories ended up being approx. 1050 per day. I included a 3.25 mile WALK (because I didn't want to exhaust myself) AND made sure to drink water (16 oz/ serving once upon waking up, half hour before meals, 1 hour after, and before bed) Thank you "blessedmommy" and all your commenting followers. I'm going to shoot for 1500-1700 calories on my off days (my own preference) and start again after the 4 days. Btw...I'm 5'5 starting weight 153, ending weight 148.2 AND remember it says "Up to" 10 pounds.

Lynda S 18 months ago

I started the diet last week and lost 5 pounds in the 3 days and 2 more pounds the 4 days following. I am doing it again this week. I didn't find it difficult at all and followed the menus to the T. We'll see how it goes this week. Today was easy again.

daniel velez 18 months ago

Tried the diet and lost 6 pounds.

Going to start again this week but

i want to know can i hold off on eating something and eat it later as a snack.

For example, on day one for dinner, can i save the apple and eat it later as a snack?

northerngirl 18 months ago

what can you substitute coffee or tea with, I don't drink either

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    Carisa Gourley (blessedmommy)1,074 Followers
    71 Articles

    Carisa lives in Oklahoma with her family. She received this menu through a military officer and developed it further with her own research.

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