Diet Plan

What is a 3-Day Military Diet Plan, Pros, Cons, What You Can Eat? Full Plan

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So be willing to bid farewell to that stubborn fat!

Here we are with the 3-Day military diet plan which might help you to lose 10 pounds in a week. It is a rapid weight-loss regimen that consists of three days of a very limited eating plan followed by three days of a less restricted, low-calorie meal. You follow the Military Diet Plan three days a week and then take four days off. You can repeat the diet every week till you attain your weight reduction target.

Read More: 2800 Calorie Diet Plan

Basics of 3-Day Military Meal Plan

This diet cycles on for 3 days and then off for 4 days, with the ‘on’ days only offering roughly 1,100 to 1,400 consumption of calories and the 4 ‘off’ days.

The military diet merely urges people to eat a well-balanced diet on the remaining four days of the week.

 Never stick to the diet for more than 3 days.

Read Also: 40 Days Reset Diet Plan

The 3-Day Military Meal Plan

Here is an instance of a three-day military diet schedule:

Day 1 of The Military Diet Plan

BREAKFASTa half grapefruit 1 toast slice 2 tbsp of peanut butter 1 cup caffeinated coffee/tea  
LUNCHTuna (1/2 cup) 1 toast slice 1 cup caffeinated coffee/tea  
DINNER3 oz. of any kind of meat 1 cup fresh green beans a half banana 1 apple, tiny 1 cup ice cream (vanilla)  
Day 1 of The Military Diet Plan

Day 2 of The Military Diet Plan

BREAKFASTSingle egg 1 toast piece a half banana    
LUNCH1 pound cottage cheese 1 egg, hard-boiled 5 crackers with saltine  
DINNERtwo hot dogs 1 pound of broccoli half a cup of carrots a half banana a half-cup vanilla ice cream
Day 2 of The Military Diet Plan

Day 3 of The Military Diet Plan

BREAKFAST5 crackers with saltine 1 piece cheddar cheese 1 apple, tiny  
LUNCH1 egg, hard-boiled or 1 pound of cottage cheese 1 toast piece    
DINNER1 pound of tuna a half banana 1 cup ice cream (vanilla)  
Day 3 of The Military Diet Plan

The Remaining 4 Days Plan

Aside from adhering to a healthy eating pattern, there are no requirements for the remaining four days of the diet.

A much less restrictive, 1,500-calorie plan is available for people who want to lose weight even faster.

Snacks, for example, are permissible on certain days, but you are recommended to minimize your portion sizes.

Remember that consuming 1,500 calories per day is also a calorie limitation that may not meet everyone’s energy requirements.

Furthermore, one can consume a well-balanced diet for the next four days while engaging in a variety of exercises.

Read Also: 1000-Calorie Meal Plan

Is the military diet plan safe and sustainable?

The military diet plan is not well-balanced. Repeating the cycle several times may result in health problems such as nutritional shortages.

Dramatic calorie reductions, even for brief periods, as in the context of the military diet, may generate or aggravate undesirable eating behaviors and bad food connections.

Furthermore, consuming processed meals daily, such as hot dogs, crackers, and ice cream may induce metabolic difficulties, increasing your risk of chronic disease.

Nonetheless, the military diet does not generate long-term favorable behavioral changes. That implies that whatever weight you lose will be rapidly recovered once you resume your normal eating habits.

Can you lose 10 pounds in a week with a military diet plan?

It might help you lose weight or might not.

The Military Diet Plan is a low-calorie diet. It provides between 1,000 and 1,400 calories per day, which is significantly lower than the typical diet. This is an advantage because when you eat fewer calories than you need, you lose weight.

In addition, the military diet jump-starts your metabolism. which is the powerhouse that propels your body.

Metabolism is also the process through which your body burns fat and converts it into the energy required by your cells to work.

 When your metabolism is healthy and working properly, it helps you maintain a healthy weight, gives you the energy you need to get through the day, and makes you feel bright and energetic.

Hence these components of the military diet say that it may help you lose 10 pounds in only one week. However, because everyone is different, the diet will not have the same impact on everyone.

What you can Eat on a military diet?

The military diet contains severe calorie limitations ranging from 1100 to 1400, which must be followed for three days in a row with no snacks.

 The military diet includes a range of meals that you may eat based on your tastes which in turn helps you burn fat quickly and increases metabolism.

  • coffee or tea with caffeine
  • one grapefruit
  •  two bananas
  • two apples
  • whole-wheat bread
  •  peanut butter
  • eggs
  •  three cans of tuna
  • hot dogs
  •  a small piece of beef
  •  green beans (fresh, frozen, or canned)
  • tiny head of broccoli
  •  carrots
  • saltine crackers
  • cottage cheese
  • a little bit of cheddar cheese
Military Diet Plan
Military Diet Plan


Gives an organized method

The diet claims rapid weight reduction and provides a systematic approach to achieving it, removing the guesswork from dieting.

Weight loss may be induced

Losing weight can be beneficial, but only if done consistently. The weight loss with this diet is doubtful to be long-term.


Doesn’t support exercising

 It is basic knowledge that exercise is an important element of maintaining a healthy diet, especially if you want to lose weight. However, because you are already on calorie restriction, there is no emphasis on physical exercise in the military diet.

As a result, if you have low energy as a result of not eating enough calories, you are unlikely to exercise much!

As a result, it does not advocate for a balanced, healthier life. This indicates that it may be difficult to sustain in the long run.

There is no scientific evidence

 The Military Diet promotes itself as one of the greatest “natural diets.” This, however, is not supported by scientific data.

You’re likely deficient in nutrition

 The diet is extremely restricted, including nutrient-depleted manufactured foods, and may not give enough calories to keep you going throughout the day. It is not regarded as a healthy eating plan.

Encourages consumption of unhealthy foods

The diet promotes the eating of hot dogs, which are highly processed, artificial meals.


The military diet consists of reducing calorie consumption for three days and then eating a normal diet for the next four days. People who want to lose weight faster may want to try cutting calories on their four rest days as well.

Practicing the 3-day military diet may be successful and innocuous in the short term, but there are hazards connected with long-term adherence. These include regaining lost weight thereafter, especially if people limit their calorie consumption on all days of the week.

Following healthy eating habits daily is a more sustainable way to reduce weight and keep it off.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.

Frequently Asked Questions (FAQs)

Question 1. How many pounds can you lose in three days on a military diet?

Answer: The military diet, also known as the 3-day diet, is a quick weight reduction
program that claims to help you lose up to 10 pounds in a week. However, no
studies have shown that it can assist you to lose weight.

Question 2. How might the military diet help me lose 10 pounds in three days?

Answer: Following such a calorie-restricted diet without any cheat days claims to
accomplish so, which completely depends on each individual’s body.
However, as previously said, no research has demonstrated that it can help
you lose weight.

Question 3. What foods are appropriate for a military diet?

Answer: You prefer these foods on a military diet plan
➢ coffee or tea with caffeine
➢ one grapefruit
➢ two bananas
➢ two apples
➢ whole-wheat bread
➢ peanut butter
➢ eggs
➢ three cans of tuna
➢ hot dogs
➢ a small piece of beef
➢ green beans (fresh, frozen, or canned)
➢ tiny head of broccoli
➢ carrots
➢ saltine crackers
➢ cottage cheese
➢ a little bit of cheddar cheese

Question 4. On a military diet, can I exclude ice cream?

Answer: Yes! And you can find some alternatives too.
Alternatives to ice cream:
1 cup almond milk, either flavored or plain; 1 cup dairy-free ice cream; 1 cup
fruit-flavored yogurt — 1 cup apple juice.

Question 5. Is the 7-day military diet effective?

Answer: The meals consumed, according to these statements, enhance metabolism and burn fat. However, these assertions have never been validated.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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