3 Day Military Diet to Lose 10 Pounds in 3 Day

Are you tired of all the failed diets so it is time to give yourself a chance and lose weight quickly 10 pounds in a week with the military diet.


It is scientifically proven that a loss of 5 to 10% of body weight is significantly associated with benefits that counteract any comorbidity related to obesity. So don’t give up yet, there is a world of options that may be right for you.

This eating plan is a low-calorie diet plan, that is, with low energy intake; but not as low as the recent very low-calorie diets such as the ketogenic ones that can reach up to 700 or 800 calories per day or less, so don’t worry!

That is to say, being of a military regime it is a somewhat difficult plan, but nothing exaggerated, approximately you will consume between 1100 to 1500 calories per day, and it can complement it with the training that the Marines carry out to lose fat, to gain strength and muscles.

Also – 7 Day Oatmeal Diet Plan To Lose up 10 Pounds In A Week

The pros, cons and precautions

  • The advantages: You will lose weight and you can even opt for the plan’s vegan and vegetarian option.
  • The disadvantages: Being a low-calorie diet also compromises nutrients and if you include processed foods, the health risks they bring. Although if you make the modifications that we mentioned, we assure you these will be minor.
  • The precautions: Take care of the reincorporation of food so that you do not have a rebound and remember that it is not suitable for people with illnesses.

Also Read – 13 Day Metabolism Diet Help You To Lose Up 40 Pounds In 2 Weeks

Where does it come from?

It is also called the “3-day diet” and although you actually do it 3, the other 4 days of the week you should keep a low energy intake (no more than 1500 calories). It has been estimated that people who have done it have lost about 4.5 kilos in a week and what do you think? You are allowed to eat “fake hot dogs” and even vanilla ice cream.

It is not known for sure who created it, but it is proposed that it was some nutritionists to thin the United States soldiers. That’s why you can also find it as the Navy diet, the 3-day diet, etc.

See – 15 Quick and tasty meals in less than 20 minutes

Although it is not really proven to be used in the military, as you will understand, not being a balanced diet has its deficiencies, which would lead to a poor military performance, but well, you are not a soldier, so it is viable to perform it.

You will not invest more than in the products of the super…

It is an easy diet to make, since it is short term, you will not have to invest in a book, some product, supplement or in a follow up through an expert. Besides, if you are sedentary, you will be able to continue being.

Since instead of focusing on burning energy you do it in the reduced contribution of calories. Although, we suggest you to exercise when you do the military diet, since remember that any exercise, even if it is walking, will be beneficial and will help you in the process.

It is important to keep in mind that this is an emergency diet, therefore, it is not expected that your metabolism will be affected in any way, as long as you comply with the destined days, it cannot be a diet as a lifestyle.

Read – The military trick to fall asleep in 2 minutes

Military diet shopping list

  • Coffee or tea
  • Hot Dogs* (turkey sausage without bread)
  • 1 grapefruit
  • Meat of your preference* (white and lean)
  • 2 bananas
  • Peas* (fresh)
  • 2 apples* (green)
  • Broccoli
  • Wholemeal bread* (or grain)
  • Carrots
  • Peanut butter* (low sodium)
  • Saltine crackers* (whole grain)
  • Eggs
  • Cottage cheese
  • 3 cans of tuna* (in water)
  • Cheddar cheese* (fresh cheese or panela)
  • Vanilla ice cream* (low fat and sugar).

Read Also – 3 day military diet vegetarian to lose 10 pounds in 3 day

The 3 day military diet meal plan

Military Diet

The military diet plan is also very economical. There is no book, expensive food or supplement that you should buy, it just consists of following their guidelines below:

Day 1


  • 1 cup coffee without milk or 1 cup green tea
  • ½ grapefruit
  • 1 slice of toast
  • 2 tablespoons unsalted peanut butter


  • 1 cup coffee without milk or 1 cup green tea
  • ½ cup of tuna
  • 1 slice of toast


  • Any meat about 80 grams
  • 1 cup bleached green beans
  • Half banana
  • 1 small apple
  • 1 cup vanilla ice cream

For green beans: Boil water in a pot with an fist of salt sea. Once boiling, give it a brief cooking to make them tender but crispy and with a intense green color.

Also See – 22 healthy and quick breakfast ideas to satisfy your morning cravings

Day 2


  • 1 scrambled egg or crashed without oil
  • 1 slice of toast
  • Half banana

For the egg: Break a piece in a pan with little oil, add a little pepper. Cook until cooked but tender.


  • 1 cup cottage cheese 80 grams
  • 1 hard boiled egg
  • 5 crackers


  • 80 grams of any meat
  • 1 cup of broccoli
  • Half cup of carrots
  • Half banana
  • Half cup vanilla ice cream

For meat: Sprinkle some oil in a pan spray, once hot pass the steak and cook on both sides, apply little salt to keep liquids.

Day 3


  • 1 slice of white cheese or cheddar
  • 1 small apple
  • 5 crackers


  • 1 slice of toast
  • 1 hard boiled egg


  • 1 cup of tuna
  • Half banana
  • 1 cup vanilla ice cream

Keep reading: 12 Delicious foods you can eat without damage your diet

Day 4, 5, 6 and 7 military diet

The remaining 4 days of the week you will maintain a healthy, low-calorie diet. In fact, if you go directly to the site, there is a proposal for this second phase of this diet, although it is not mandatory.

You can free yourself up a bit with preparations such as salads, smoothies, other toasts and even cereal or pasta. You can also include some snacks, so you will have a more fit diet if you are one of those who hates dieting.

For more information, please like us on Facebook and share this healthy diet with  all your friends, so that they can also keep the pounds off.