You are struggling with your weight and you occur to something which says lose 10 pounds in 3 days. The first thought which can come to your mind is that it is something like those other fad diets. But incorporating a Military 3 day diet can really do wonders to your weight loss. A person with weight loss goals can actually think of losing 10 pounds in 3 days by following this military 3 day diet.
military 3 day diet for weight loss
You are now wondering if losing 10 pounds in 3 days is possible, how you can start with a military 3 day diet. Achieving your desired shape and getting rid of your increased weight can be expected profoundly with this diet. Let us now share all the required information in initiating a military diet. We will also be sharing the military diet menu to effectively run your military diet.

What is a Military 3 day diet?

A Military 3 day diet is a rapid weight loss diet and is designed by the nutritionists of the US Military. It involves eating a set military menu for the first three days and following other four days of the week by eating other nutritious food you like but still keeping the calories low. However, there is no restriction on the food you choose in these four days but keeping the point on choosing among the nutritious food choices.




Eating on a military diet, the intake calories should be kept as low as required by a healthy adult. This restriction on calories will help you lose weight fast. Following this type of diet involves both the benefits and some health concerns. It is advised for you to start to any diet plan in proper guidance and supervision. We are trying to provide you all the information on this diet by including the benefits and the concern you should know before starting the military diet.

How to follow a military 3 day diet plan?

Considering the claims of the Military 3 day diet plan, it helps you lose 10 pounds in 3 days. This diet requires you to follow a strict regime and get in a calorie deficit state. The calorie will range from 1000 to 1400 for the first three days and 1500 for the next four days. However, the calorie intake depends on factors like gender, age, and lean body weight.

What to eat in a Military diet- Military 3 day diet menu

The initial three days on a military diet requires you to strictly follow the military 3 day menu in the exact quantities as mentioned below. For the next four days of the week, you will eat the food you like but not to go above the 1500 calorie mark. A notable thing is not to include any snack between the three meals as it can hinder your weight loss results. Let us now take you closer towards the menu with required ingredients




Day 1: Military 3 day diet menu (1400 calories Approx)

Breakfast: (309 calories)

1 slice whole wheat toast with 2 tbsp peanut butter 257 calories
Half Grapefruit or 1 cup(110 gram) grated carrot 52 calories
1 cup of black coffee or green tea (optional)   

(The calorie has been recorded from the USDA Database)

Lunch: (384 calories)

1 slice of whole wheat bread 69 calories
Half cup of tuna (50 gram) or ½ oz of almonds 89 calories
2 slice of cheddar cheese or 1 cup(210 grams) cottage cheese 226 calories
1 cup of black coffee or green tea (optional) 

(The calorie has been recorded from the USDA Database)

Dinner: (681 calories)

3 oz of meat or 175 grams of Lentils 200 calories
1 cup green beans 34 calories
1 cup vanilla ice cream 289 calories
1 small Apple(100grams) 53 calories
1 banana(7’ or 118 grams) 105 calories

(The calorie has been recorded from the USDA Database)

 Day 2: Military 3 day diet menu (1200 calories Approx)

Breakfast: (195 calories)

1 slice of whole wheat bread 69 calories
1 hard boiled egg or ½ oz of nuts 74 calories
½ banana(3.5’ or 59 grams) 52 calories

(The calorie has been recorded from the USDA Database)

Lunch: (345 calories)

1 cup cottage cheese 207 calories
1 hard boiled egg or ½ oz of nuts 74 calories
5 saltine crackers 64 calories
1 cup Black coffee or Green Tea(optional)  

(The calorie has been recorded from the USDA Database)

Dinner: (604 calories)

1 cup Broccoli (91 grams) 31 calories
1 cup carrot 52 calories
½ banana(3.5’ or 59 grams) 52 calories
2 hot dogs(without buns) or 1 cup(158.4 grams) lentils 180 calories
1 cup vanilla ice cream 289 calories

(The calorie has been recorded from the USDA Database)

Day 3: Military 3 day diet menu (1100 calories Approx)

Breakfast: (230 calories)

1 slice of cheddar cheese(1 oz or 28.34 grams) 113 calories
1 small Apple(100grams) 53 calories
5 saltine crackers (16.8 grams) 64 calories
1 Cup of Black coffee or Green Tea (optional)  

(The calorie has been recorded from the USDA Database)

Lunch: (233 calories)

1 hard boiled egg or ½ oz of nuts 74 calories
1 slice of whole wheat bread with 1 tbsp peanut butter 159 calories
1 Cup of Black coffee or Green Tea (optional)

(The calorie has been recorded from the USDA Database)

Dinner: (525calories)

1 cup(100 grams) of Tuna or 1 oz or 28.34 grams of almonds 184 calories
½ banana(3.5’ or 59 grams) 52 calories
1 cup vanilla ice cream 289 calories

(The calorie has been recorded from the USDA Database)

The last 4 Days: Military 3 day diet menu (1500 calories max)

The last 4 days after the Military 3 day diet also requires you to limit your calorie intake but there is no as such restriction on the food you choose. You can also include snacks between your meals. The only requirement is to keep your meals small. And, you should not exceed your calories above the 1500 mark.

Results to expect with Military 3 day diet- Will you lose 10 pounds in 3 days?

The claims of losing 10 pounds in 3 days with a Military 3 day diet can put you to lots of hopes. The claims have been shown to be true for severely overweight people.

During the phase of the cycle, you will lose most of the water weight of your body and not fat. And when you switch to normal eating, the lost weight can be regained back rapidly.

This lost water weight can be account for depletion of glycogen from the body as you are consuming limited calories from the carbohydrates and other nutrients in the diet.

Why is Military 3 day diet so popular among its users?

The Military 3 day diet requires you to prepare meals only 3 times a day which can be a benefit to some of the dieters as they find it convenient when following such a strict diet regime. Another benefit that you can think upon is that there is no requirement to buy any special groceries. The military 3 day diet is very economical to follow and doesn`t put a hole in your pocket. There is also not any need to buy any supplement to support this diet. The probability of losing weight fast with a military diet is very high.

Things to watch out when following a Military 3 day diet

It is said that “A diet should be such which can become a lifestyle.” And if you consider the same for military diet, then you can end up with some serious nutritional deficiencies. There may be chances that you have to extend this diet to reach your goal.




A thing to note here is to include vegetables and other nutritious foods in other four days if you wish to extend this diet for long. However, extending this diet for long is not advisable as we have discussed above. This diet is advised with caution and should be considered only by healthy people.

The Conclusion on following a Military 3 day diet

If you wish to lose weight quickly or wishing to look best on your special occasion or trying to look in your best shape for your upcoming holiday. You can consider Military 3 day diet plan. However, this type of diet is not advised for a lasting and a healthy weight loss. You can consider other popular weight loss diet for a healthy and an effective way to lose your weight.



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Author: Mannu Jain

Mannu Jain is an Entrepreneur by choice who has started Supplements Town in the year 2013. He has spent his precious years in the health and Fitness Industry which have incorporated him with lots of information and knowledge from the industry leaders and the consumers. Keeping up his former interest of blogging, he has put forward this health and fitness website to share his learning with the world to keep them both healthy and fit.