The 3 Day Military Diet – Meal Plans and 10 Pounds Weight Loss Review - Every Nutrient
3 Day Military Diet

The 3 Day Military Diet – Meal Plans and 10 Pounds Weight Loss Review

Beginning a weight loss journey is not an easy task. It requires courage and major lifestyle adjustments to finally achieve the desired weight. Maintaining a manageable weight is paramount for both health and aesthetic reasons. It helps keep away various lifestyle diseases like diabetes and heart-related complications.

The correct diet coupled with sufficient exercise can help individual’s burn fat, gain muscle, and lose weight. While there are numerous weight loss programs, the military diet program is gaining popularity among fitness enthusiasts.

What is the Military Diet?

The military diet is also referred to as the 3-day diet. This diet helps individuals lose 10 pounds in a record one week. It is made up of two phases; 3-days of meals followed by 4 days off the diet. During these four days, individuals are encouraged to eat healthy foods.

This cycle is repeated until one reaches their ideal weight. Many people are skeptical with diets which promise speedy weight loss results. However, many people who have tried the military diet have reported significant improvement in their journey.

The military diet is low in calories but contains all the nutrients required to nourish the body. That is sufficient proteins, carbohydrates, and healthy fats. This ensures that the body is not deprived of necessary nutrients in the quest for weight loss.

How does the Military Diet Work

It is a Type of Fasting

The Military Diet is perceived as a type of intermittent fasting which changes many body functions. Fasting has been used the world over for many reasons including weight loss. It reduces insulin-like growth factor 1 whose benefits to the body include; enhancing metabolism, accelerating weight loss, reducing the risk of diabetes, and shifting the body from development mode to repair mode.

It Contains Foods Responsible for Fat Burning and Boosting Metabolism

The foods included in this diet are purposed to jump start metabolism and enhance the burning of fat. For example, coffee is known to raise metabolism marginally. This helps the body to lose weight while burning fat. Grapefruit jump starts the liver converting it to the fat burning process. Ideally, the body needs more energy in order to digest high protein foods like eggs and peanut butter.

grapefruit juice will help you burn fat

The inclusion of ice cream and cottage cheese in this diet ensures that the body gets a sufficient supply of calcium. According to continued research, high amounts of calcium in the fat cells are necessary as it enables them to burn more fat. Apples contain high levels of pectin which acts as a limitation to the amount of fat the cells can absorb. Vegetables are known to contain little amounts of calories. They supply the body with fewer carbs as well.

It is a Low-Calorie Diet

During the first three days of this diet, individuals should consume around 1000 calories every day. Individuals should stick to a low-calorie healthy diet in the subsequent 4 days. Perhaps many people would wonder how and why this diet works. Research indicates that in order to lose body fat, individual’s need to burn more calories than they eat. On average, a woman loses around 1800 calories in a day. This diet is designed to ensure that individuals consume 1000 calories each day. This amount is definitely less than they burn....

Low-Calorie Diet

Why The Military Diet is Fast Gaining Popularity


This diet includes readily available foods in the kitchen or grocery. Individuals do not have to keep counting calories since the foods have been well laid.

It Does Not Involve Skipping Meals

People on this diet eat three low-calorie meals a day. Additionally, it includes hot dogs, coffee, and ice cream which are a favorite of many people. However, individuals should stick to the recommended portions. This ensures they do not accumulate calories from sugar and cream. High amounts of proteins included here help curb cravings and hunger.

Time Factor

Many people have difficulties sticking to a weight loss routine. This diet lasts 3 days of a strict diet followed by 4 days where individuals can have low-calorie foods of their choice. This breaks the monotony of many programs which involve one continuous process. Additionally, this diet has been found to produce fast results. This encourages weight watchers to stick to the diet until tangible results are achieved.

Is the Military Diet Ideal for Everybody?

This low-calorie diet is often recommended for women. Men who would like to embrace it should add 100 calories to their daily intake. This should mainly come from protein rich foods.

Vegetarians can replace the dairy and animal-based proteins with plant-based options to be able to participate in this diet. People with allergic reactions or dietary restrictions can substitute the ingredients. While doing that it is important to monitor the calorie intake.

People who want to control their food portions can gain a lot from this diet. Small portions are involved which controls the amount of food one can consume. The diet is inclusive of all necessary nutrients which nourish the body sufficiently.

Commitments in life can deny one enough time to prepare or even shop for appropriate meals. The military diet includes simple foods which take very little preparation time.

This diet is ideal for people looking to slim down pretty fast. According to reviews, many individuals have reported a significant change in one week.

What to Avoid While on The Military Diet

For a weight loss program to be successful, it is advisable to avoid any unhealthy substances. These include; artificially sweetened drinks and carbonated drinks. Do not be deceived by carbonated drinks with zero-calorie claims as they could be a setback to the program. Always choose water as compared to soda. Water helps flush toxins out of the body, enhances the burning of fat while inhibiting food cravings.

A Look at The Meal Plan

Remember that the black tea or coffee should be taken without added sugar for effective results. People with a peanut butter allergy can substitute it with sunflower seed butter, pumpkin butter, and hummus.

Day 1

Individuals should be able to gain 1400 grams from the meals on the first day of the military diet.


Day One - Breakfast
  • Half a grapefruit
  • A mug of black tea or coffee
  • A slice of brown or whole bread smeared with 2 table spoonful’s of peanut butter


  • A mug of black tea or coffee
  • A slice of brown or whole bread
  • A half a cup of Tuna


  • One apple(preferably small)
  • Half a banana
  • 85 grams of your preferred meat
  • One cup of beans (preferably green)
  • A cup of vanilla ice cream (preferably made from natural products e.g. coconut ice cream.)

Day 2

Individuals should gain 1200 calories from the second of the meal plan.


Day2 Breakfast
  • One egg (hard boiled)
  • A mug of black tea or coffee
  • Half a banana
  • A slice of brown or whole bread with peanut butter spread


Day 2 Lunch
  • A cup of cottage cheese
  • Saltine crackers (5)
  • A mug of black tea or coffee
  • An egg (hard boiled)


Day2 Dinner
  • Half a banana
  • Half a cup of carrots
  • Half a cup of vanilla ice cream
  • Half a cup of broccoli
  • Two hot dogs without the bun

Day 3

Individuals should gain 1100 calories from this meal plan


Day3 breakfast
  • Saltine crackers (5)
  • A small apple
  • A mug of black tea or coffee
  • A slice of cheese (cheddar)


Day3 Lunch
  • An egg (prepared depending on the user’s preferred cooking method)
  • A mug of black tea or coffee
  • A slice of toast with peanut butter spread


Day3 Dinner
  • Half a banana
  • A cup of vanilla ice cream
  • A cup of tuna

The three-day meal plan should be followed to the letter. Ensure to eat the meals as laid out to keep the body is well nourished with the necessary nutrients. As much as the aim of this diet is to lose weight, individuals should see to it that they do not consume less that the stipulated calories. The subsequent four days are less restrictive. However, Individuals should stick to a well-balanced and healthy diet, not forgetting that the calorie intake should not exceed 1500 per day.

What Can One Do to Boost Their Weight Loss Outcome While Using The Military Diet?

Going by the fact that this diet produces results in a week, the military diet is by itself very effective. However, many people would surely do whatever it takes to lose more weight. As mentioned before, exercising while on the diet is bound to produce better results. This is because the amount of calories consumed is usually low. Therefore, the calories burned by exercising are derived from fat reservoirs which promote weight loss results as compared to dieting only.

People who find the gym too expensive should not worry. This is because exercising is not restricted to the gym only. There are many exercises one can do outside the gym like; walking, jogging, dancing, and even doing house chores. Undertaking these activities can accelerate the burning of fat.

Even though this is a 3-day diet plan, there are no stipulated rules restricting users to stick by them. Individuals can continue with the diet plan instead of stopping on day three. This can be hard at the start. However, individuals will note that the more consistent they are, the easier they get used, and the better the results they post.

Drinking lots of water before meals has been practiced before by weight watchers. In fact, nutritionists’ advise people striving to reduce the amount of food they consume to try this tactic. Water makes individuals feel fuller and reduces appetite. This automatically cuts down their food intake. Water does not contain calories. Therefore, individuals are free to drink as much as they want. Drinking water enhances metabolism as well as flushing away toxins from the body. This results in a moisturized and good looking skin.

Can the Military Diet be embraced as a Long-Term Weight Loss Program?

Just like many weight loss diets, the military is very effective so long as one is still doing it. Individuals looking for a long-term plan may need to understand that this diet cannot stop weight gain. People who stop the diet may be tempted to consume more calories than recommended. Excess calories in the body will be stored as fat if no efforts are made to burn them. People who want to maintain their weight should continue exercising even after the military diet. They should also regulate their calorie intake to prevent accumulation of fat and eventual weight gain.

Research indicates that the ordinary person requires less than 2000 calories per day. Increasing this amount is likely to lead to weight gain. It is important to stick to a well-balanced, healthy diet and avoid fast foods and carbonated drinks which contain high-calorie levels. Eventually, maintaining a manageable weight depends on an individual’s ability to remain consistent in avoiding unhealthy foods.

Is the Military Diet Justified?

Even though coffee or black tea is recommended in this diet plan, one can choose to replace them with green tea or even plain water. The former beverages contain thermogenic properties which mean that they help the body burn more calories.

Cutting the amount of calories consumed is likely to lead to weight loss. Fat loss can also happen when fewer calories are stored in the fat cells. Meal combinations included in the military diet are said to have high chances of accelerating the burning of fat as well as increasing metabolism. This fact is still undergoing research.

Previous weight loss studies show that foods which have high levels of protein have higher chances of enhancing metabolism. The combination of the foods in this diet is still undergoing studies to ascertain how effective it is.


The military diet is the perfect option for people yearning to lose weight fast. It is convenient, easy to use, cheap, and the ingredients are readily available at many grocers. Individuals do not have to limit themselves to a 3-day diet. They can stretch it to fit the whole week. It is important to note that this may not be the ultimate solution towards reaching a manageable weight. Individuals looking for a long-term solution should be disciplined enough to control their calorie intake. This they can do by avoiding fast foods and unhealthy drinks. The whole idea of losing weight has immense benefits to overall body health.

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1 comment
Ashley Cooper says

What a mind blowing article, this is what I have been searching for long time. You have just wrote good solid content to help those really want to transform their body for good looking shape,please keep providing good useful article like this one.

There are many ways to lose weight, for instance this program called 3 weeks diet plan. This program has helped thousands of people even me I’m one of them with better results body transform.

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