Military diet: Lose 10 pounds in 3 days?

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The internet is crashing with the term military diet. People are going crazy to follow this diet plan which ensures them to lose 10 pounds in 7 days.

I’m gonna discuss all the points about what is military diet? Is it safe to follow the military diet and how long does you need to follow?

Look before going into the detail, you need to understand that following a particular diet for a short period of time may not work.

It might work at the beginning but not for a long term purpose.

You need to have the proper knowledge.

Let us now discuss,

What is military diet?

The military diet is an extreme calorie deficit diet plan which restricts your body to eat less and lose weight up to 10 pounds in 7 days.

The military diet is also known as the 3-day military diet or 3-day diet.

In this diet plan, you need to eat in 3 days and there is a 4 days off.

This means in a week you need to follow the diet for 3 days and after 4 days you can again start with the diet.

The military diet is not for the soldiers to get them in shape but anyone can follow this diet.

Does the military diet works?

You need to be very clear with the working of this diet plan.

This military diet plan is divided into two parts-

  • 3 days diet
  • 4 days off

Now, the term 4 days off here does not mean that you can have anything of your choice that you want.

If you do that, this will disrupt all your hard work and you won’t see any changes.

This diet plan involves 1200-1400 calories per day.

This means in 3 days your total calories should be 3600-4200 calories.

This is a very low calories intake.

The remaining next 4 days you are still encouraged to take a few calories but here the restrictions are little less.

3-day military diet plan-

Day 1:


  • A slice of toast along with 2 tablespoons of peanut butter.

(Try to have 100% natural peanut butter with no added sugar).

  • Half grapefruit
  • Coffee or tea


  • A slice of toast
  • Half cup of tuna
  • Coffee or tea


  • 3 oz (85 grams) of meat along with green beans
  • Apple
  • Half banana
  • A cup of vanilla ice cream

This counts for 1400 calories in total.

Day 2:


  • A slice of toast
  • 1 boiled egg
  • Half banana
  • Coffee or tea


  • 1 boiled egg
  • A cup of cottage cheese
  • 5 saltine crackers


  • 2 hotdogs without bun
  • 1 cup broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 1 cup of vanilla ice cream

This counts for 1200 calories in total

Day 3:


  • 5 saltine crackers
  • 1 slice of cheddar cheese
  • Apple


  • 1 toast
  • 1 boiled egg


  • 1 cup of tuna
  • 1/2 banana
  • 1 cup of vanilla ice cream

This counts for 1100 calories in total.

So, the total 3-day military diet plan consists of 3700 calories.

Military diet plan

3-day military diet menu:

This is the menu of the 3- day military diet or the shopping list you need to have in advance.

  •  3 cans tuna
  • Saltine crackers
  • Toast
  • Eggs
  • Peanut butter
  • Broccoli
  • Carrots
  • Beans
  • Vanilla ice cream
  • Meat
  • Cottage cheese
  • Cheddar cheese
  • Grapefruit
  • Apple
  • Banana
  • Coffee or tea
  • Hot dogs

3-day military diet substitutions-

Here is the complete list of things which you can substitute with the foods if you are allergic to some foods.

  • Grapefruit-Oranges
  • Toast- whole-grain cereal/ rice cake
  • Peanut butter- almond butter/ soy butter
  • Coffee-tea/ green tea
  • Tuna-cottage cheese/ chicken/ tofu/ almonds
  • Meat-Tofu/ portobello mushrooms/ beans
  • Green bean-Spinach/tomato/lettuce
  • Apple-Grapes/Pears
  • Vanilla Ice creams-Frozen yogurt/ fresh yogurt/ apple sauce
  • Hot dogs- Turkey

The truth of military diet-

The best tag line of the military diet you could ever hear is -“Lose 10 pounds in 3 days”

There are no proofs yet that people lose such significant weight during a very short period of time.

But I’m not saying that this diet plan does not work.

I have said in my earlier post in 1000 calories diet, that if you want to lose weight you need to be in a calorie deficit.

This is what is happening in this diet, it is a very low-calorie diet.

There is some food combination in the diet plan that tends to help in burning fat.

In fact, if a person stays in a calorie deficit for a week, then he is about to lose weight.

When you will follow this diet for the first time, it is sure that you will not see huge results.

But, Yes you will still lose weight.

How long you can do the military diet?

This diet plan is not for the long term.

As I have said earlier in this post, that this diet plan involves very few calories intakes

So, if you follow this for 2-3 months then you may end up in messing your metabolism.

You can’t follow a diet plan for a long time, you need to change it accordingly.

Your body knows pretty well what’s coming next and this is where most of the people fail.

Change your meal plan, change your routine.

This will help you in weight loss for the long term.

Thus, the military diet should be followed for 3 weeks maximum.

Can you lose 10 pounds in 3 days?

The answer is NO!

Yes, I know it is very sad but this is the reality.

You need to agree upon how can someone lose 10 pounds in 3 days.

If you do a calculations, 10 pounds in 3 days this means 100 pounds in 30 days.


No! Boy.

What do you think people going to the gym or exercising outdoors are mad?

Can’t they follow this diet plan and lose 10 pounds in 3 days.

The reason is that they have the knowledge and they believe in logic.

No matter who you are, your body needs time to understand everything.

Weight loss is not just 3-day process it’s a journey.

And you need to be patient.

30 Weight loss myths you must know.

Intermittent fasting or Military diet?

First of all, let me clear you that intermittent fasting and the military diet do not possess the same benefits.

In intermittent fasting, you go for a fasted state for at least 16 hours and you eat in the next remaining 8 hours.

In the military diet, you are not in a fasted state but you are restricting your calories intake.

If you ask me, which one to follow?

I will say Intermittent fasting.

Check out my detail guide on Intermittent fasting from start to finish.

Also read,

Intermittent fasting vs Keto diet 


This summarises my view on the military diet. I will still suggest you that look for the changes by yourself and then decide.

I highly recommend not to follow the military diet for 2-3 months.

First you need to know your maintenance calories and then accordingly plan out your meal.

Calculate your maintenance calories here

Calorie calculator

Don’t listen to the marketers, listen to your body.

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