Military Diet Plan

The Military diet which also goes by the name of 3-day diet is a fast weight loss diet plan that promises dieters they lose 10 pounds in a week without exercise. 

Needless to say, these claims have made the Military Diet Plan, one of the most popular weight loss diets around today.

The three day Military Diet is also free. No purchase of any dietary weight loss supplement or a diet book. All you need is the 3-day diet menu and you are ready to start. 

If you are curious about trying out the diet to lose weight, this article will tell all you need to know about the 3 day Military diet, as well as the 3 day diet menu and meal plan. 

What Is the Military Diet?

The Military diet is a low-calorie diet that promises to help you lose a lot of weight, 4.5 kg or 10 lbs in mere 1 week. 

The diet starts with its own 3-day low-calorie, low-carb meal plan, followed by 4 days off with fewer restrictions. And the weekly cycle is repeated again until you reach your goal weight. 

During those first 3 days, you'll be eating lots of tuna and various vegetables and fruits like banana and grapefruits for breakfast and lunch, and for dinner, you have a scoop of ice cream.

How Many Calories Are In The Military Diet?

The three-day military diet is a two-phase diet, lasting 7 days total.

During the first 3 days, you'll be eating 3 low-calorie meals totaling roughly 1,000 to 1,300 calories a day without any snack. 

On the remaining 4 days, you're allowed to eat any healthy meal up to 1,500 calories a day. 

Here's what the 3-day diet menu looks like.

Day-1 Meal Plan: 857 Calories

Day 1: Military Diet menu

For day 1 on the Military Diet Plan, you'll be eating a meal plan that contains around 857 to 1,300 calories.

Breakfast: 222 calories

  • 1 slice of whole grain toast with 2 tablespoons of peanut butter.
  • 1/2 Grapefruit.
  • 1 cup of coffee or tea.

Lunch: 172 calories

  • A slice of whole grain toast.
  • 1/2 cup of Tuna.
  • 1 cup of coffee or tea.

Dinner: 463 calories

  • 3-Oz (85 grams) serving of any meat
  • 1 cup of green beans.
  • 1 small apple.
  • 1/2 banana.
  • 1 cup Vanilla ice cream.

That was your first day on the Military Diet plan. As you can see, the overall meal for day 1 is pretty simple and doesn't require a lot planning and cooking, making the 3-day diet plan easy to try.

Day 2: Meal Plan 973 Calories

Day-2 Military Diet Menu Plan

For day 2, your meal plan is going to be a little bit different as your calorie intake increases slightly.

Calories for the day is going to be around 973 to 1,100 calories. Much of an increase in calories is due to the addition of bananas and cottage cheese, but since they're both fairly healthy, you can rest assured you are taking in some essential nutrients along with them. 

You'll also get to switch things up and add healthy foods like eggs, bananas, and cottage cheese. 

Breakfast: 206 calories

  • 1 slice of toast (whole grain).
  • 1 hard-boiled egg.
  • 1/2 banana.

Lunch: 305 calories

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

Dinner: 462 Calories

  • 2 hot dogs without a bun.
  • 1/2 cup of carrots and 1/2 cup of broccoli.
  • ½ banana.
  • 1/2 cup of vanilla ice cream.

Day 3: Meal Plan 719 Calories

Day 3 Military Diet Menu

This is the last day of the 3-Day Military Diet Plan. On day 3, you'll be consuming the least number of calories compared to the first two previous days.

The total calorie count for day 3 is around 719 to 1,000.

Breakfast: 253 calories

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

Lunch: 153 calories

  • 1 slice of toast.
  • One egg (hard boiled or cooked according to your likes).

Dinner: 313 calories

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

Other versions of the three-day Military Diet Plan allow dieters with even more alternatives.

Some including an orange instead of a grapefruit, cottage cheese instead of tuna and various of other vegetable substitutions.
Although it doesn’t matter which versions you follow, the promise to help you "lose 10 pounds in a single week" supposedly still stand. 

The proponents of the Military Diet advised that you drink as much water as you can - even suggesting 3 to 4 liters per day. And if you are a coffee drinker, black coffee without sugar and cream is allowed on the plan.

The Next 4 Days

While the first three days in Phase 1 is about strict dieting, the remainder of the plan comes with no plan other than a healthy meal under 1,500 calories per day. 
You can supposedly resume a normal diet for the remaining week. Don’t consider it a license to binge, advises
The site also discourages overeating but doesn’t otherwise guide dieters on how to eat on their off days.

Military Diet Substitutions

Foods substitutions are allowed for those with specific dietary restrictions during the 3-day diet phase, but calories and portions should remain the same.

For example, you can swap 1 cup of Tuna for a handful of almonds or a cup of edamame for your protein if you're vegetarians.

And if you're allergic to peanut, you can swap the peanut but for other nut butter. 

What matters is the calories remain the same. If you change the meal plan in any way, you need to keep track of your calories.

Hot lemon water is also encouraged on the military diet as some believe it increases fat burn. 

Does The 3-Day Military Diet Work?

The short answer is yes. The Military Diet can help you lose 10 pounds or 4.5kg in a week.

But keep in mind the "3-day military diet results" vary from person to person. The amount of weight you may lose during the 3-day diet depends on several factors, such as your age, sex, and your current health conditions. 

So don't rely solely on 3 day military diet before and after pictures. Always be willing to consider your personal factors and aim for a healthy weight loss. 

For those overweight or obese, going on such a low-calorie restrict diet will probably result in a greater, faster weight loss. On the contrary, for those who are already at a healthy weight, losing 10 pounds in a week even with a diet like this Military diet can be challenging and much harder to achieve. 

Regardless of the actual figure, the military diet can help with weight loss - at least for the short term. 

But you are also likely to regain the weight back very fast too. This is simply not a good diet for lasting weight loss.

If you're serious about losing weight and keeping it off, then there are many weight loss methods that are much better than the military diet.

Is The Military Diet is Evidence Based?

I dug deep but I haven't been able to find any actual published studies on the origin of the 3-Day Military Diet.

Because of the name, it was initially rumored the U.S Army or Navy invented the 3-day diet to get overweight Military personnel and new recruits into shape. But per CNN, the US Department of Defense denied the claim and said to have no such association with the diet.

Final Thoughts

The Military Diet can work - for the short term. 

With a strictly restricted 3-day diet, you may lose some pounds rather quickly. 

But that weight you see drop may not be sustainable and stick for the long term especially if you neglect to eat healthy the following days. Too often, you experience regaining the lost weight quite fast. 

It's nothing more than a short-term fix with some noticeable results. 

To keep your weight off, be sure to follow a long term healthy weight loss plan that's much sustainable and can be part of your lifestyle. 

Related weight loss articles you may like:

These articles above show that there are many other ways to lose weight besides going on a low-calorie diet like the Military Diet Plan. 

Have you tried the Three Day Military Diet? Please share with us your experience in a comment below.


comments powered by Disqus