Does The 3 Day Military Diet Work?


While there are a plethora of diets that are designed to lose weight, the 3 day military diet is a completely different ball game. It is known for shedding up to 10 pounds (4.5 kgs) in just 7 days and the results start to surface in just 3 days. A lot of people are confused about this diet thinking that it has something to do with soldiers, but it doesn’t. Anyone can opt for this diet and it also goes by with many names such as the ice cream diet, army diet and the navy diet.

What Is The Military Diet?

The military diet is one of the most strictest diets out there because it is a low calorie diet which is focused on reducing 10 pounds of weight or more in just a week. This diet is segmented into parts (3+4). Let’s find out what it is:

The initial 3 days of the diet are the hardest as you can only eat foods that are suggested and that too in the recommended amount of portions. In the first 3 days of the diet you consume low calorie foods and the entire calorie intake for a single day is about 1000 - 1300 calories only. Moreover, every kind of snack in excluded from the diet. It consists of 3 meals only: breakfast, lunch and dinner. Nothing more and nothing less.

The remaining 4 days of the week, you are given a bit of room regarding calorie intake as you can eat about 1500 calorie worth foods per day. The cycle doesn’t stop here. This combination of 3+4 can be repeated every week until you have lost the amount of weight that you desire to lose.

Foods To Eat In A Military Diet

  • Grapefruit
  • Canned tuna fish
  • Green beans, broccoli, carrots.
  • Peanut butter
  • Hard cheddar cheese and cottage cheese
  • Eggs
  • Vanilla ice cream
  • Apples and bananas
  • Whole wheat toast
  • Saltine crackers
  • All kinds of meat including processed meats
  • Black coffee (no added sugar or cream, only stevia is allowed)

Foods To Avoid

  • All fruits other than apples, bananas and grapefruit.
  • Whole grains are restricted along with legumes/beans.
  • High protein containing foods such as fish.
  • Oil and butter are restricted since they contain added fat.
  • All sweeteners are restricted since they are high in calorie such as sugar, honey, artificial sweeteners etc. Only stevia is allowed
  • Calorie containing beverages are excluded from the diet.

The Military Diet Plan

Day 1 (1400 - 1500 calories) 

1st Day – Breakfast 

  • Start your mornings by eating half a grapefruit as it contains only 53 calories.
  • A slice of toast.
  • 2 tbsp. of peanut butter
  • A cup of coffee or tea.

Day 1 – Lunch

  • Half cup of tuna or lean protein in its place.
  • A slice of toast.
  • A cup of coffee or tea.

Day 1 – Dinner

  • Any meat or protein substitute (4 ounce).
  • A cup of green beans.
  • Half a banana.
  • An apple (small)
  • A cup of vanilla ice cream or a coconut milk ice cream.

 Day 2  (1200 calories)

Day 2 – Breakfast

  • An egg.
  • A slice of toast
  • Half a banana

Day 2 – Lunch

  • A cup of cottage cheese .
  • One hard boiled egg.
  • Only five saltine crackers.

Day 2 – Dinner

  • 4 ounces of any kind of meat or protein substitute such as tofu.
  • A cup of broccoli and half cup of carrots.
  • Half banana.
  • Half cup of vanilla ice cream. 

Day 3 (1000 to 1100 calories) 

Day 3 – Breakfast

  • Only five saltine crackers in the morning.
  • One slice of cheddar cheese.
  • An apple.

Day 3 – Lunch

  • One hard boiled egg. You can also eat it cooked.
  • A slice of toast. 

Day 3 – Dinner

  • One cup of tuna.
  • Half a banana.
  • A cup of vanilla ice cream.

Apart from these, make sure you keep drinking plenty of water as well.

Remaining 4 Days Of The Week

3 day military diet

You can compromise a little bit on the remaining 4 days and eat any kind of foods that you desire, however, there is one restriction. The total calorie intake should not go above 1500 calories or else the previous 3 day diet plan will not work and everything will go to waste.

Benefits Of A 3 Day Military Diet

You gain a lot of benefits after following such a highly restricted diet. While the main benefit is weight loss, this diet can be beneficial in other departments as well. Let’s have a look:

Lose 10 Pounds: It help lose 10 pounds of weight in just a week. This diet makes it possible to lose so much of weight in such short time because the calorie intake is reduced to almost half of what a normal person usually intakes.

Overweight people shed weight faster than anyone because the reason for their obesity is usually high calorie intake. This diet restricts individuals from taking the amount of calories they had been taking and helps to shed more than 10 pounds quickly.

Manageable And Inexpensive: You do not have to buy extra foods from the market to start this diet as most of the foods are most likely to be available in your house. Other than that, the diet cycle of this diet is smaller, only 3+4 days. This makes it more manageable.

Least Cooking Involved: Since there are no luxury recipes that you can make in this diet, it eliminates the need to cook food in the kitchen. 

How Soon Can You See The Results?

This is the only diet that shows promising and positive results within a time span of just 3-7 days. This is because it is one of the most restricted diets ever and its sole focus is on helping you lose weight.

The Verdict

This diet is for those who are hell bent on losing weight and are not faint of heart. While it is on the line of crash diet, it does have its benefits.



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