Military Diet: Lose 10 Pounds in Just 3 Days

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.”

DAY 1:

Breakfast

• 1/2 Grapefruit
• 1 Slice of Toast
• 2 Tablespoons of Peanut Butter
• 1 cup Coffee or Tea (with caffeine)

Lunch

• 1/2 Cup of Tuna
• 1 Slice of Toast
• 1 cup Coffee or Tea (with caffeine)

Dinner

• 3 ounces of any type of meat
• 1 cup of green beans
• 1/2 banana
• 1 small apple
• 1 cup of vanilla ice cream

DAY 2

Breakfast

• 1 egg
• 1 slice of toast
• 1/2 banana

Lunch

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

Dinner

• 2 hot dogs (without bun)
• 1 cup of broccoli
• 1/2 cup of carrots
• 1/2 banana
• 1/2 cup of vanilla ice cream

DAY 3

Breakfast

• 5 saltine crackers
• 1 slice of cheddar cheese
• 1 small apple

Lunch

• 1 hard boiled egg (or cooked however you like)
• 1 slice of toast

Dinner

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

If you want to keep losing weight on your days off too, here’s a menu plan to help you plan your 4 days OFF the Military diet: 1500 calorie diet plan.

What to drink on the Military Diet:

Water is the best thing you can drink on the Military Diet. So drink as much as you can! Artificial sweeteners aren’t good for you or your blood sugar, so try to avoid them. The only artificial sweetener we recommend on the Military Diet is Stevia (in your coffee). You can also drink as much caffeine free herbal tea as you want on the diet, but again, only use Stevia as a sweetener.