Military Diet Plan: Guide To 3 Days Weight Loss

Nick Diet Mantra 1 Comment

What is the Military Diet?

A military diet is a meal plan that is designed to help one lose approximately 10 pounds in 3 days. After the three days, one takes four days off then begins the three days diet all over again.

You probably have hassled hard these past few days trying to find ways to shed those extra pounds. The problem is, most of them are either too tedious to follow or require special trainings which might result in unwanted expenses . If you are however looking for a fast way to lose weight naturally, then you should try the military diet

It is a free and natural meal plan. It, however, has a lot of dairies and for vegetarians: I have listed all of the substitutes. 

The military diet has gained mainstream popularity because it allows you to maintain your regular diet except for cutting down a few calories. It is a free meal plan guaranteed to help you lose a few extra pounds.

Military Diet Plan Explained

For the first three days, you have to take a few calories of food you probably consume on a daily basis but in smaller proportions and with no snacks in between. The portion of food should be 1000 calories. You have to restrict yourself to this for three consecutive days.

The remaining four days of the week, you have no restrictions, but you should maintain a healthy diet nonetheless. If you stick to this diet, you will be able to shed around 10 pounds.

There are specific meals that are however perfect for this plan. I am going to give you a guide for the military meal plan so you can get on it too and see for yourself what the hype is.

The number of calories that you should have consumed in 3 days should be limited to 3700 calories, and that means you are limited to consumption of 1000-1200 calories per day.

Here are few points to take away

  •  Eat three times, then you can consume around 400 calories per meal.
  • Day one of the diet has to have a higher amount of calories than the rest of the days. You can go with say 1350 calories on day one.
  • On the second day, you will have an intake of no more than 1250 calories.
  • On third and last day you are limited to 1100 calories.

Important : Day one prepares you for the other two days, and it gets your body ready so that by the third day, your body will have adjusted to having smaller meals. If you take 1100 calories on day one, you might not make it to the second day with the diet, as it will feel like starvation.

The military diet calories

The 3-day military diet has its tough norms. Its really difficult for anyone to restrict the intake of food to around 1200 calories per day( Americans have an average intake of over 3,600 calories a day).

To effectively stick to the diet, it is best to reduce the calorie intake progressively. Starting with a high-calorie consumption then a significant decrease in the subsequent days is best.

Since the intake of calories reduces with the subsequent days, the remaining four days you can be off the diet, but for best results, it is imperative that you eat healthily and also increase the calories a little bit.

What you are allowed to eat when you are on the military diet:

  • Bananas
  • Bread
  • Carrots
  • Coffee
  • Eggs
  • Grapefruit
  • Hot Dogs
  • Ice Cream
  • Meat
  • Saltine crackers
  • Tea
  • Tuna

What you can´t eat when on 3 day military diet:

  • Artificial sweeteners
  • Creamers
  • Fruit juices
  • Milk
  • Oranges
  • Sugar

3 Day Military Diet Menu

This plan is so you would not take the same meals for the next three days. Switching food will be interesting for you and make it easier for you to stick to that diet.

I am going to give you a list of foods that you should take for this dietary plan. These foods are super affordable and will be so easy to prepare.

Day 1

This is the day with the highest amount of calories. The total at the end of the day should come to 1350 calories.


•    ½ a grapefruit

•    1 slice of toast

•    2 tablespoons of peanut butter

•    1 cup coffee or tea(with caffeine)


•    ½ cup of tuna

•    1 slice of toast

•     Cup coffee or tea(with caffeine)


•    3 ounces of any meat

•    1 cup of green beans

•    ½ banana

•    1 small apple

•    1 cup of vanilla ice cream

Day 2

The total number of calories taken is fewer than that of day 1, a total of 1250 calories


•    1 egg

•    1 slice of toast

•    ½ banana


•    1 cup of cottage cheese

•    1 hard-boiled egg

•    5 saltine crackers


•    2 hot dogs

•    1 cup of broccoli

•    ½ cup of carrots

•    ½ banana

•    1 cup of vanilla ice cream

Day 3

The last day of the 3-day military diet plan has the fewest calories at a record 1100 calories.


•    5 saltine crackers

•    1 slice of cheddar cheese

•    1 small apple


•    1 hard-boiled egg

•    1 slice of toast


•    1 cup  of tuna

•    ½ banana

•    1 cup of vanilla ice cream

Do not forget to drink lots of water in between these meals.

Military diet substitutes

Not all of us can stick to the same diet for various reasons including allergies. While the above meal plan is perfect, some will need gluten-free, lactose-free and vegetarian diets.

The military menu has the following types of foods, which require a substitution for people with specific food allergies.


Due to its alkaline nature, grapefruit is used in the military diet which makes the body burn more fat. Most people, however, hate the taste of grapefruit and would want to substitute it with an orange. An orange, yet, has a high amount of sugar and is therefore not the perfect choice. Replacing the grapefruit with half a cup of raspberries will work best, and it does not have a bitter taste.

Peanut butter

So many people are allergic to nuts, and some do not love taking peanut butter.  Best substitutes for peanut butter are hummus, unflavoured sunflower, pumpkin butter, and soy butter. Whatever works for you, go for it and replace the peanut butter with your preferred butter.


For those of you that would love to have a 3-day gluten free military diet, bread has to be out of the equation. Bread is mainly taken for breakfast or lunch. It can be substituted with a ¼ cup of sunflower seeds, a protein bar, ¼ cup Greek yogurt, two rice cakes, and two tortillas will make for a perfect gluten-free substitute for bread.


Coffee and tea contain caffeine, and if you do not want any caffeine in your drink, then you can go for green tea. Green tea has no caffeine in it, but instead, it has EGCG, a common ingredient in most slimming pills and powders. Green tea is the best choice because it naturally contains this compound. Another substitute would be roast cocoa beans and a sugar-free energy drink.

Tuna or salmon

Not everyone loves fish and vegetarians will need a substitute for Salmon and tuna. These can be replaced with cottage cheese, peanuts, and tofu. Salmon and tuna are, however, the perfect food for this diet as fish helps you lose weight so quickly.

Green beans

Green beans can be replaced with several leafy vegetables of the same weight for instance 100 grams of green beans should be replaced with 100 grams of lettuce. Spinach and tomatoes can also make for a perfect replacement.


Again, for vegetarians, replacing meat with tofu and lentils will make for a perfect substitute.


Banana is the best fruit, and very few people would choose not to eat a banana. It can, however, be replaced with an apple.


Broccoli makes for the best vegetable ever. If you want a substitute for this one, I would suggest with spinach, Swiss chard or Brussel sprouts.

Cheddar cheese

For vegans, soy cheese or soy milk is the right replacement.Ham or eggs add up to a list of alternatives.

Hot dog

The best substitution for a hot dog is salami, deli meat or baloney.


Substituting eggs in the military diet is a tough one. You can, however, eat two slices of bacon, or 4 ounces of lean ham in place of eggs.


Carrots or zucchini make for the perfect replacement.

Cottage cheese

There are so many other dairy products that can be used in place of the cottage cheese. These include ricotta cheese or Greek yogurt.

Saltine crackers

Rice cakes, cucumber slices, baked cheese or fried zucchini, will work well in place of the saltine crackers.

Ice cream

Ice cream has a very high sugar content, and some may not like it. Greek yogurt works best as it is low in sugars.

Greek yogurt works best as it is low in sugars.

Military diet reviews

If you have read this post till here it’s obvious that you know that the military diet is a combination of different types of food with little calories designed to help whoever uses it to lose weight. Menus often have different results on some people.

Some have high body metabolism and will, therefore, burn fat a lot faster and lose more weight.

It all comes down to discipline ensuring that you follow through with it and the body metabolism. The rate at which our bodies burn fat is different for all of us.

Some have a slightly lower metabolism and will burn fat at a significantly slower rate and lose less weight. This military diet has been proven to work with these given conditions.

Military Diet Cons

  • You cannot overly rely on this diet to lose weight long-term. During the four days that you will most likely be off it, that weight is bound to come back.
  • Another downside to it is that most of the weight loss in the three days could be water weight, which can go back just a day after you stop sticking to this diet.
  • The diet is so specific with the foods that are proven to help you lose weight laid out for you. The substitutes are not the best, for example, baking soda in place of grapefruit. I do not see someone taking baking soda for breakfast, some of the substitutes will have you giving up on this diet.
  • Constipation because of a low intake in fiber-rich foods, missing out on a few nutrients because of too much restriction.
  • Eating disorders such as binge-eating can be triggered because of trying to restrict yourself not to eat a certain amount and type of food.

Final thoughts.

If you want to lose a few pounds quickly so that you can fit into that dress you like, then this diet was made for you. You, however, have to be willing to eat tiny amounts of food to decrease the number of calories.

A low amount of calories also means that the energy levels are deficient and this will hinder you from performing some tasks that require a lot of energy.

If this plan is tough for you, go to out slow carb diet plan which is also proven by results.

Comments 1

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