3 day Military diet: The easiest way for rapid weight loss

What is the 3 day Military diet ?

The 3 day military diet is a weight loss diet plan that says it could help you lose up to 10 pounds a week.

The 3 day military diet, also known as the Army diet is similar to many of the 3-day fad diet or crash plans that have been implemented recently.

The 3 day military diet involves a three-day meal plan followed by 4 days off. 

The weekly cycle may be repeated until the weight targets are met.

What expert says about 3 day Military diet:

"This diet cycles runs for three days and then four days off with' on' days providing only about 1,100 to 1,400 calories and then the four 'off' days still only allowing 1,500 calories. This is extremely restrictive and not enough energy for most people."

              Kelly Plowe, MS, RD 

Was the military diet produced by the military, or approved by it?

Many diet advocates have made various claims as it was designed by U.S. military nutritionists or used to help soldiers get into shape more quickly.

However, there is no evidence that the military diet originates from the U.S. Army or is in any way affiliated with the military or governmental institution. 

The origin of the three-day military diet is not clear. 

According to some sources, the diet was created by nutritionists working for the U.S military as a quick way to help the soldiers slim down.

However, it has been widely speculated that a marketing specialist developed the diet and not a dietitian.

The 3 Day Military Diet Meal Plan:

# Day 1 (1400 calories)

1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
One cup of Coffee or Tea (with caffeine, i prefer to use Detox Tea)


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


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 (1200 calories)


1 egg
1 slice of toast
1/2 banana


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


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 (1100 calories)


5 saltine crackers
1 slice of cheddar cheese
1 small apple


1 hard boiled egg (or cooked) 
1 slice of toast


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

After 3 day diet, you can eat your usual meal but, don’t exaggerate!

You can eat your regular meal on 4th day.

Then, go back to the 3 day military diet. In this way, if you follow this diet correctly you will be able to lose up to 40 pounds (18 kg) in a month.

3 Day Military Diet Shopping List:

  • Caffeinated coffee or tea 
  • two bananas 
  • two apples
  • one grapefruit
  • whole wheat bread 
  • peanut butter 
  • eggs 
  • three cans of tuna 
  • hot dogs 
  • a small piece of meat
  • green beans (fresh, frozen or canned)
  • small head of broccoli 
  • carrots 
  • saltine crackers 
  • cottage cheese 
  • a small amount of cheddar cheese 
  • vanilla ice cream

Pros and Cons of 3 day Military diet:


The three-day military diet promises quick weight loss and provides a structured plan to achieve that, which helps to get the guesswork out of the diet.

However, the diet is highly restrictive, contains nutrient-poor processed foods and may not provide sufficient calories during the day to maintain energy. It is not considered a healthy diet program.


The military diet claims to be one of the best natural diets, but this is not based on scientific evidence. 

The diet includes hot dogs, processed meat that can often increase your risk of cancer and heart disease when consumed.


Post a comment