Military Diet: Lose up 10 Pounds in 3 Day

3 Day Military Diet

Are you tired of all the failed diets, so it’s time to give yourself a chance and lose weight fast – 10 pounds in a week with the military diet.

3 day military diet or 3 day diet is one of the effective diet of losing pounds if a short time. You must eat just what is listed. Nothing more, nothing less. This diet tested by many people who lost pounds and get in a quick shape. The  military diet isn’t at all related the army is a diet plan that claims to help you lose 10 pounds in a 3 day.

The 3 day military diet is beneficial for the health and it could be repeated after a four-day break. Actually, exercise is Optional, but I’m sure it does not hurt. I workout 30 minutes every day, with a small amount of food.

Water: It’s the only thing that you’re allowed to drink on this 3 day military diet (other beverages like coffee or tea on one day is probably accepted ). I recommend a drink, at least, a gallon of water daily. It reduces somehow hunger. Indeed, it is very healthy.

3 Day Military Diet to Lose 10 Pounds in 3 Day

Military Diet

The basic rule: More than 1,000 calories calories per day are not allowed on the first three days. Overall, the diet lasts a week, but you can stretch it longer. However, the military diet does not seem to follow any specific dietary program, as you can see from the given diet plan for the first three days.

Military Diet Shopping List:

  • Coffee or Tea
  • 1 Grapefruit
  • 2 Bananas
  • 2 Apples
  • Whole Wheat Bread
  • Peanut Butter
  • Eggs
  • 3 Cans Tuna
  • Hot Dogs
  • 3 ounces Meat (your choice)
  • Green Beans
  • Broccoli (small head)
  • Carrots
  • Saltine Crackers
  • Cottage Cheese
  • Cheddar Cheese (small qty)
  • Vanilla Ice Cream

3 Day Diet Menu Plan

Day 1


  • 1/2 grapefruit
  • 1 slice toast
  • 2 tbs. peanut butter
  • 1 cup coffee or Tea


  • 1/2 cup tuna
  • 1 slice toast
  • 1 cup Coffee or Tea


  • 2 slices any type of meat
  • 1 cup green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup vanilla ice cream

Day 2


  • 1 scrambled egg
  • 1 slice toast
  • 1/2 banana


  • 1 cup cottage cheese or slice cheddar cheese 1
  • hard boiled egg
  • 5 saltine crackers


  • 2 hot dogs
  • 1 cup broccoli
  • 1/2 cup carrots
  • 1/2 banana
  • 1/2 cup vanilla ice cream

Day 3


  • 5 soda crackers
  • 1 slice cheddar cheese
  • 1 small apple


  • 1 hard boiled egg
  • 1 slice toast


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

After 3 day diet, you can eat your habitual meal but, don’t exaggerate! In the 4th day, you may eat your regular meal. Then, go back on this diet. In this way, you’ll be able to lose up to 20 pounds in 7 day military diet if you follow correctly.

Military Diet Substitutes

Hot dog. Dieters can eat tofu hot dogs, soy hot dogs, turkey hot dogs, or bologna instead of hot dogs. For vegetarians can substitutes lentils or portobello mushrooms.

Tuna. Canned tuna is usually rejected, but it is one of the most important parts of the diet. To get the best tuna substitute, try it: Cottage cheese, tofu, almonds, chicken.
3 days military diet grapefruit substitute.

On the military diet, you can replace grapefruit with baking soda. Just mix 1/2 tablespoon of baking soda in water and drink it. Half a tablespoon of baking soda with water will help you get the same effect as grapefruit in the military diet plan.

Peanut Butter. Do not like peanut butter because of its taste or allergic effect. But we substitutes the diet to get the same effect with pumpkin butter, almond butter, soy butter, sunflower seed butter or bean dip. These options can be taken as a great military diet substitute for peanut butter.

Coffee. You can drink green tea. You can also make unsweetened hot cocoa with water.

Banana. You can substitute a banana with a variety of fruits. You can eat 2 kiwis, 1 cup of papaya, 2 apricots, grapes, or applesauce.

Meat. For vegetarians, tofu, beans, and lentils are perfect substitutes for the military diet.

Substitute green beans in military diets. Lettuce, tomatoes, spinach, or other leafy greens can be substituted for green beans.

Broccoli. Green vegetables such as cauliflower, brussels sprouts, spinach, and asparagus.

Carrots. Squash, turnips, parsnips, bell peppers, and celery can be substituted for carrots.

Egg. We can replace eggs with a cup of milk, 2 slices of bacon, a chicken wing, or 1/4 cup of nuts. Peanuts and almond butter are the vegetarian choices here.

Military Diet Cheddar Cheese Substitute. Ham, cottage cheese, and eggs are the best substitutes for cheddar cheese. And if you’re a vegetarian, try soy milk, kale, and tofu.

Cottage cheese. Eggs, ham, ricotta cheese, cheddar cheese, and Greek yogurt can substitute for cottage cheese in military diets. Tofu and almond butter are good choices for vegetarians.

Apples. Pears, dried apricots, peaches, and plums are good substitutes for an apple. Carrots may also be an alternative.

Saltine crackers. Rice cakes are a perfect substitute, but be sure to keep the calories the same.

Ice cream. Instead of ice cream, try apple juice or fruit-flavored yogurt. A cup of fruit-flavored yogurt is a perfect substitute for ice cream.

How can the foods in the military diet help you lose 10 pounds?

Grapefruit. Low in calories and high in vitamin C, grapefruit has been shown to promote weight loss when eaten before a meal.

Caffeine. It stimulates remogenesis (increased metabolism) in the body to help with weight loss.

Peanut butter. Has a low glycemic index (does not cause a sudden rise in blood sugar).

Tuna. It is rich in omega-3 fatty acids (a type of fat), which are good for the heart. It is also known to modulate satiety (less hunger pangs).

Apple. Has few calories and is packed with antioxidants and nutrients, making it a very healthy snack when dieting.

Ice cream and cheese. These foods are high in calories, but contain the nutrients found in milk. Dairy products have been shown to help break down body fat.8 Eating ice cream now and then can reduce your cravings for sugar, which can make you crave food.

Green beans, broccoli, and carrots. These are full of nutrients and fiber. High fiber is associated with a lower body mass index.

Meat, bananas, and eggs. These foods are high in protein and nutrients. It may be beneficial to replace refined carbohydrates with proteins that are low in saturated fat if you are trying to lose weight. It is advisable to limit the consumption of these foods as they are very high in calories.

Finally, a note about water: it is the only thing you are allowed to drink on this diet (other drinks like coffee or tea are probably allowed on a given day). I recommend drinking at least half a liter of water every day. It somehow reduces hunger. In fact, it is very healthy.

Keep reading: Metabolism Diet: You Can Lose 40 Pounds In 13 Days With This Free Meal Plan!

Share this military diet with all your friends, so that they can also keep the pounds off.