The 3-Day Military Diet Plan For Quick And Effective Weight Loss

We all have traveled in that boat; the one that requires you to lose weight just weeks before a wedding or get together or class reunion, or even for the heck of getting healthier.  The pressure to look your best has you looking around for miracle diets, pills, or equipment that help you shed 10 dress sizes instantly.


Is there a perfect and healthy way to lose weight? The answer to this head-scratcher is still debatable. No gimmick seems too far-fetched when it comes to losing weight. (Who knows? It might just work!)

The 3-day military diet is one such diet plan that can come to your rescue if you need to drop those pounds in a jiffy. It is a simple and straightforward dietary plan that can help you get rid of all the stuffing you ate on Thanksgiving.


What Is The 3-Day Military Diet All About?

The 3-day military diet (which is not at all related to the army) is a diet plan that claims to help you lose 10 pounds in a week.


The diet is a form of intermittent fasting and requires you to be on a very low-calorie diet for a week.


The plan is spread over a period of 7 days and is divided into 2 stages—3 days and 4 days.

The first 3-day stage of the diet includes restricting your calories to less than 1400 calories a day. You have to consume very specific food groups for different meals throughout these days. You can deviate slightly but have to ensure you do not add anything that adds more calories.


The second 4-day stage is less stringent about the food groups.


According to the diet, you need to repeat this 7-day routine until you obtain your desired body weight.

The military diet plan seems enticing to many because it uses the concept of fast and feast. Even though you are restricting your calorie intake, you are still allowed to eat ice cream and hot dogs (Who wouldn’t want to lose weight this way?). The diet plan is readily available and includes foods that are easily available, easy to prepare, and easy on the pocket.


What Should You Eat During The Diet?

Day 1 (approximately 1400 calories)

day 1 of 3 day military diet plan
Military Diet – Day 01

 Day 2 (approximately 1200 calories)

day 2 of 3 day military diet plan
Military Diet – Day 02

 Day 3 (approximately 1100 calories)

Day 3 of 3 day military diet plan
Military Diet – Day 03

Days 4 to 7

There are no food group restrictions during the last four days of the diet, but you are recommended to keep your intake of calories below 1500 a day. Healthy snacking between meals is allowed during this stage.

How Does The 3-Day Military Diet Work?

The recommended caloric intake for a healthy adult male is approximately 2500 calories per day and for a female is 2000 calories per day. According to the military diet, by ensuring your daily intake of calories is less than 1500, you should be able to shed a few pounds in a few days (To lose a pound, you need to burn 3500 calories more than you consume).

How can the food items recommended by the diet help you drop those pounds?


It is low in calories and rich in vitamin C and is said to induce weight loss when eaten before a meal.1

A photo posted by Denny Culbert (@dennyculbert) on

Peanut Butter

It has a low glycemic index (does not cause a sudden spike in blood sugar level after consumption).2 It breaks down slowly in the stomach so you feel fuller for longer.

A photo posted by Linzy Leigh (@linzy_leigh) on


It induces thermogenesis (increases metabolism) in the body, thus, aids in weight loss.3



Tuna is rich in omega-3 fatty acids (a type of fat) which is beneficial to the heart.4 It is also known to modulate satiety (make you feel less hungry).5

Meat, Banana, And Eggs

These foods are rich in protein and nutrients. It may be beneficial to replace refined carbohydrate with proteins that are low in saturated fat when you want to lose some weight.6 It is advisable to limit the consumption of these food items as they are packed with calories.

Green Beans, Broccoli, And Carrots

They are high in nutrients and fiber. A high fiber intake is associated with a lower body mass index.7


It is low in calories and is packed with antioxidants and nutrients, therefore, it makes a very healthy snack when you are on a diet.

Ice Cream And Cheese

These foods are high in calories but contain the nutrients of milk. Dairy products are said to aid in body fat reduction.8 Having ice cream every now and then can help reduce your sugar cravings, which can cause you to binge eat.

Important Points To Remember

  • Drink plenty of water.
  • Exercise consistently.
  • Eat nutrient-dense foods during the last four days of the diet.

Is The Military Diet Good For You?

The 3-day military diet does aid in weight loss and is not harmful for the body as the duration of the diet is very short. However, you should exercise caution if you want to continue this diet for a long time. You need to take proper supplements so that you are not deprived of nutrients.

The diet can be harmful in the long run. The recommended weight loss for an average person is 2 pounds a week. Depriving yourself of calories and losing weight at an alarming rate for an extended period of time is bound to have a negative effect on your health (not to mention the loose, sagging skin).


There is also a possibility of gaining the weight back once you get back to your normal diet.

Instead of adopting a get-slim-quick diet, tweak your overall lifestyle and make healthy choices for sustained weight loss. You should only resort to such diets if you want to lose the last 10 pounds after you have shed your excess weight the healthy way (or if you have hit a weight loss ceiling).