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What if you were told you could lose weight fast — up to 10 pounds quickly? And when I say quickly, I mean in 3 days, with a 3 – day diet, by adjusting your daily meals including your healthy breakfasts you should be eating.


Yes please?! Tell me more?!!.. Right?


If you landed on this page, I would imagine you are interested in a 3 – day diet that can help you lose weight fast. Or maybe an HCG diet too. Maybe you recently have had an issue with stomach bloating? I can understand why you would want to learn more about a 3 day military diet that will teach you how to lose 10 pounds in 3 days.


Who wouldn’t?


The 3 day military diet claims that you can lose 10 pounds in 3 days with a full 3 day diet menu.



It’s true to say that there are hundreds of ‘diets’ out there. As for a three day diet, I don’t know of many? But, yes I will be the first to admit that just like thousands of people around the world, I have believed they could work.


Download my full 3 Day Military Diet Plan to hang on your fridge! BONUS: A printable shopping checklist


For most people, when trying a ‘diet,’ weight loss does occur. Well at least in the initial phase anyways…


But in the long term, the weight lost from these diets, plus some, usually tends to creep back as time goes on.


When I came across this 3 day diet, I was intrigued. How can anyone lose 10 pounds in 3 days? I was also a little skeptical after seeing the 3 day diet menu myself.


There are a lot of 3 day military diet reviews out there too, so once again, I had to do my own research.


After doing some research on this ‘army diet,‘ I wanted to find out what was real and what was not. In order to find out what the 3 day diet is all about, I did the research about the military diet plan in depth to share with you.


I am going to tell you what I found out about how to lose weight in 3 days while following this military 3 day diet.


But first… let’s take a look at the 3 day diet menu:


What is The 3 Day Military Diet?


3 day military diet


The big question is: “how to lose 10 pounds in 3 days?


The 3 day military diet promises fast an effective weight loss, and many people have been going crazy about it.


Although its name may suggest it, whether or not this diet was created for military use, it is still questionable.


The nature of this diet is actually quite simple. There is no calorie counting and there is a focus on all macronutrients:


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1) Military 3 day diet is low in calories.


When you over consume calories, you store them as fat. To get rid of fat, in the most basic terms, you need to eat less and exercise more, to create a calorie deficit.


The military diet is purposely low in calories which guarantees your body will have to resort to using stored fat for fuel in order to lose weight quickly. In this case, lose 10 pounds in 3 days – I’ll write a post on intermittent fasting another day…


2) The 3 day military diet is like a form of intermittent fasting.


Without even realizing it, the military diet results in intermittent fasting. When your body goes through intermittent fasting there is an increase in insulin sensitivity, which helps break down fat storage.


3) The military diet maximizes metabolism.


This 3 day diet has a focus on foods that we call thermogenic; or that have metabolism boosting properties. Protein foods are an example. This food group tends to have a high thermal effect. These foods are low in calories but use a lot of calories when we eat and digest them.


Although diet induced thermogenesis (DIT) is the smallest component, it could play a role in the development and/or maintenance of obesity.


In a study from 2004, the DIT increases body temperature, which may be translated into satiety feelings. High-protein diets, like the 3 day military diet are favored for weight maintenance, also after weight loss, by favoring maintenance or regain of fat-free mass, by reducing the energy efficiency through a higher thermogenesis, and by reducing intake through an increased satiety.


This really means…


That protein in the 3 – day diet plays a key role in body weight regulation through satiety related to diet-induced thermogenesis.


Don’t feel dumb, because that’s hard to understand for anyone.


But let’s take a look at the 3 day military diet menu in the next section.


The 3 Day Diet Menu

3 day military diet menu


The 3 – day diet menu:


Day 1




  • A slice of toast with 2 tablespoons of peanut butter
  • Half a grapefruit
  • A cup of coffee or tea


Military Diet Day 1 Breakfast




  • A slice of toast
  • Half a cup of tuna
  • A cup of coffee or tea


Military Diet Day 1 Lunch




  • A 3-oz (85 grams) serving of meat with a cup of green beans
  • A small apple
  • Half a banana
  • One cup vanilla ice cream


Military Diet Day 1 Dinner


Day 2


These are the meals for day 2 of the military diet, amounting to around 1,200 calories.




  • A slice of toast
  • One hard-boiled egg
  • Half a banana
  • A cup of coffee or tea


Military Diet Day 2 Breakfast




  • One hard-boiled egg
  • A cup of cottage cheese
  • 5 saltine crackers
  • A cup of coffee or tea


Military Diet Day 2 Lunch




  • Two hot dogs, with no bun
  • Half a cup of carrots and half a cup of broccoli
  • Half a banana
  • Half a cup of vanilla ice cream


Military Diet Day 2 Dinner


Day 3


Here is the plan for day 3 for the military diet, which amounts to around 1,100 calories.




  • A 1-ounce slice of cheddar cheese
  • 5 saltine crackers
  • A small apple
  • A cup of coffee or tea


Military Diet Day 3 Breakfast




  • A slice of toast
  • One egg, cooked however you like
  • A cup of coffee or tea


Military Diet Day 3 Lunch




  • A cup of tuna
  • Half a banana
  • 1 cup of vanilla ice cream


Military Diet Day 3 Dinner


So far, the military diet seems fantastic, but it is almost too good to be true!


Let me explain…


Fad Diets, Like The Army Diet & Do They Really Work?

3 day military fad diet


Fad diets’, like the three day diet plan discussed here, is a term used to describe a range of different diet approaches that we are told will lead to dramatic weight loss, in a short period of time.


Now, if you are someone who struggles with your weight, this is music to your ears, it’s exactly what you want to hear.


In fact…


Boston Medical Center found that over 40 million Americans diet each year, spending over $30 billion on weight-loss diets and products with the hope to lose weight fast.


diet graph


But, it’s important to understand this


It is important that patients know the truth about the 3 day military diet and other three day diets as well as fad diets:


  • 98% of people who lose weight gain it back within 5 years
  • 90% of people who lose weight gain back more weight than they originally lost
  • Only 5 -10% of dieters maintain weight loss > 10% of baseline weight


But why is it that this ‘3 – day diet’ doesn’t work?


The answer…


Well it’s pretty simple.


Although these diets are used only temporarily, they are usually done so through unrealistic methods that are not always safe.


Fad diets usually focus on a specific nutrient, or combination of foods together, that encourage fast weight loss such as the 3 day military diet. At the same time, these diets cut our major nutrients and food groups. The result is usually a lack of good nutrition and a well-balanced diet. There is no focus on exercise or living a healthy lifestyle.


Most popular diets like Atkins or The Pritikin Diet, fall into one of two categories: Low Carb/High Protein or High Carb/Low Fat diets like shown below.


fad diet chart


Sustainable weight loss is often the result of a lifestyle change and not an “army diet” with a start and end date connected to it.


Fad diets can also lead to nutritional deficiencies such as lack in vitamin D and unfortunately do not teach us healthy lifestyle habits for long-term weight loss maintenance either. It’s important to follow the glycemic index to help with maintaining or losing weight.


Let me explain how a low calorie diet works. The 3 day military diet is sort of similar to the Cabbage Soup Diet.



The bulk of this diet is fat-free cabbage soup, where you can make and consume as much cabbage soup as you like.


Now, of course something like this will work, because you are consuming a low-calorie diet, which is high in fiber.


Yes, low-calorie foods are essential for weight loss but so is exercising and eating healthy foods to fight free radicals, and other habits we discuss on this blog. It is important that your diet be balanced with other food groups such as wholegrain complex carbohydrates, good fats and lean proteins. It’s also a good idea to try a no sugar diet.


The Cabbage Soup Diet encourages extreme calorie withdrawal and nutrient reduction.


Diets like the 3 – day diet also center themselves around negative-calorie foods, foods that use more calories to digest than what they provide for you.


The emphasis of the military diet consists of eating extremely low amounts of calories and avoiding hunger by intermittent fasting.


The drastic weight loss you might experience with The Cabbage Soup Diet and other fad diets such as the 3 day military diet can cause health problems.


Here’s why…


One of the extreme dangers of low-calorie diets like the three day military diet, involves your heart.


According to the Weight-control Information Network, consuming less than 800 calories a day can increase your risk of experiencing irregular heart rhythms.


The graph below shows the average overweight individual who is already depleted of healthy nutrients becoming even more depleted (red line to the right) by a diet such as the 3 day military diet.


starvation 3 day military diet


This is because low-calorie fat diets like the 3 day military diet are often deficient in hydrating foods, such as proper amounts and variety of of fruits and vegetables.


In some cases, dehydration can lead to electrolyte imbalances, which is essential for regulating your heartbeat, muscle contraction and other important functions.


There are a number of other diets just like this one. Such diets will most likely result in short-term weight loss, but they require extreme efforts, are difficult to follow, have unrealistic and unscientific rules, and can actually pose a threat to your health.


A list of fad diets you shouldn’t try:


  1. The Blood Type Diet
  2. The Werewolf Diet
  3. The Five-Bite Diet
  4. The Lemon Detox Diet
  5. The Baby Food Diet
  6. And many more

Is It Healthy To Lose 10 Pounds In 3 Days?

army diet standing on scale


Of course it’s natural to want to lose weight fast and quickly. But, like anything else you want to achieve in life, you have to put the hard work in to see results. No shortcuts.


Pretend you want to run your first marathon? Or maybe you are planning to run one in the near future. You must prepare for months in advance, adding miles onto your runs each day and week, until you build up your endurance.


There is evidence to suggest that those who lose weight gradually over time, at a steady rate, are more likely to keep the weight off in the long term.


The best way to lose weight is… slowly. A weight loss of 1 to 2 pounds  per week is achievable, safe, and will help you keep off the weight. It also will give you the time to make new, healthy lifestyle changes.


When it comes to weight loss you need to follow this simple equation:


weight loss


You need to burn more than your consume. With 1 pound equating to 3,500 calories, for you to lose 1 to pounds per week, you would need to cut your overall calorie consumption by at approximately 1,000 calories each day.


Download my full 3 Day Military Diet Plan to hang on your fridge! BONUS: A printable shopping checklist


Although losing wight slowly may be frustrating at times, it is important to know that even a small weight loss of even 5 percent of your total body weight can result in beneficial health improvements, including:


  • Lower blood pressure
  • Improved blood cholesterol
  • Stable blood sugars


The 3 Day Diet Menu Isn’t All That Healthy!

military diet ice cream


Now according to the 3 day diet menu, the military diet includes:


  • Lean protein such as tuna
  • Fruits such as apples and grapefruits
  • Complex carbs such as whole grain toast


But after dinner it recommends eating vanilla ice cream for dessert?


Unhealthy option’s like this is not what I would expect from a short-term diet. A diet like this suggests eating vanilla ice cream each day is healthy. This hinders insight into what healthy eating should really look like.


The Three Day Diet Doesn’t Increase Metabolism!

3 day diet and metabolism


The 3 – day diet, or “army diet,” claims that it can increase metabolism.  There is no scientific evidence that I could fine to support this idea.


The 3 day military diet encourages a low-fat approach with no mention of exercise.




The most efficient way to speed up metabolism is through exercise. Yes there are some ways speed up our metabolic rate but the 3 day military diet doesn’t seem to include any of them:


Ways to speed up your metabolism include:


  • Kicking it up a notch with your interval training. Your cells work harder to burn energy.


  • Eating lots of fish rich in omega-3 fatty acids from foods such as salmon and tuna. By balancing your blood sugar levels and reducing inflammation, omega – 3’s help to regulate your metabolism.



  • Doing some strength training. Strength training has a focus on building your muscles. Your body burn more calories when you maintain more muscle.


Lose 10 Pounds In 3 Days Is Not Healthy!

3 day meal plan to lose weight


For most people, it takes about one to two months to safely lose 10 pounds… not three days.


Yes, it’s true to say that generally when you have more weight to lose, the easier and quicker it is to shed. However, quick weight loss due to a three day diet often only works for the short term.


More than 65 percent of dieters regain the weight they lose. And 95% of diets fail long term.


military diets fail graph


When you exercise hard to achieve long-term results with a steady and healthy diet, you’re going to keep the weight off longer.  The weight lost won’t be just water weight either.


The ideal approach is to increase physical activity while modifying eating behavior to achieve a nutritionally balanced intake. This is important to remember.


The graph from this study below shows a lot of information…


First, the green line shows that fat was being lost while the black line shows energy intake was less than energy expenditure shown by the dark blue line – no surprise there.


Second, body weight was already starting to increase as energy intake approached energy expenditure – this is stored liver glycogen returning to normal levels as well as some protein retention by your body.


Third, while energy intake shown by the black line returned to pre-diet levels in month 9, is taking energy expenditure shown by the dark blue line a lot longer to return to the pre-diet levels.


weight loss graph


It will eventually by the time it gets to year four and five.




Until then ~ 96% of the extra energy intake is being converted to fat and stored away.


By the time we get to year five, body weight is higher than when the people in the study started to diet – you end up with more fat and still less muscle than when the diet was started (assuming little or only aerobic exercise).


Well, that didn’t go as planned now did it…


Now in this post we are discussing a three day diet. This graph shows a lot longer time frame, but the same concept is happening on a smaller scale.


A healthy rate of 1 or 2 pounds loss per week is rather considered ideal. This rate allows your metabolism to adapt slowly over time to the changes that are occurring, and it gives you the chance to learn how to create healthy eating and exercise habits that you are more likely to maintain.


Successful weight loss can be seen in the graph below. Fat and weight loss are both maintained.




When you look at the long-term changes required to maintain healthy weight loss it comes to ~200 kcal/day. This means maintaining a lower energy intake than before like the graph below.


the right way to lose weight


Lasting lifestyle change is key for this to work properly. Dropping 200 kcal/day of something that you eat daily, or a few things you eat daily, from your diet or increasing physical activity 200 kcal/day or some combination leads to quick weight loss and the weight stays off.


Change is possible and we are here to help you to plan it, see it, and be it!


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A fad diet, like the 3 day military diet, isn’t always easy to identify. But if a diet, or anything else in life promises quick weight loss or quick results in a short period of time, it is usually too good to be true in the long run.


Take notice that the three day diet menu cuts out a major nutrients and food groups to lose 10 pounds in 3 days! That should be your red flag right there.


Download my full 3 Day Military Diet Plan to hang on your fridge! BONUS: A printable shopping checklist


Yes, you probably have seen many military diet reviews and you might see results if you are looking to make a quick adjustment for a wedding or a photo shoot. I do agree with you there, but the three day military diet is not something I would live off of regularly.


Diets like these often promise to boost your metabolism but never include exercise. The weight lost during the 3 – day diet isn’t necessarily fat loss. Rather, its just water weight you’re losing too.
There are other military diet substitutions. My 3 Tips for creating a healthier lifestyle are:


1) Variety


Variety means the right balance of nutrients. Variety offers a range of nutrients, but also keeps things exciting and enjoyable.


Eating healthy, avoiding fast foods, staying away from sugars, avoiding artificial sweeteners are just a few easy ways to create a healthier lifestyle.


Start incorporating natural things like turmeric and honey into your diets.


Other foods to include in your diet are:


  • Wholegrain breads and cereals
  • Fruits
  • Vegetables
  • Proteins and legumes
  • Dairy products


2) Get Moving


Exercise helps to maintain muscle strength and improve your cardiovascular health. Working out helps you maintain a healthy body weight. At least 30 minutes of moderate intensity physical activity is recommended each day.


3) Keep Your Alcohol Consumption To A Minimum


Alcohol is high in calories but with very little nutritional benefit. Try stay to the daily recommendations for this one of no more than two standard drinks per day.


The best diet is in-fact not a diet at all! It is about creating a healthy lifestyle that includes healthy foods and exercise.


Have you tried the 3 day military diet? What military diet reviews have you read? Comment in the section below!


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