Does The 3 Day Military Diet Work?

The military diet  is presently one of the globe’s most prominent “diet plans.” It is asserted in order to help you shed weight swiftly, approximately 10 pounds (4.5 kg) in a single week. The question that I get all the time is “does the 3 day military diet work?”. Just keep reading to get a well detailed information on how to implement the military diet in your diet.

The military diet plan is totally free. There is no publication, expensive food or supplement you have to acquire.

Yet does this diet work, and also is it something you should attempt? This post discusses whatever you need to recognize regarding the military diet.

What Is the Military Diet?

The military diet plan, also called the 3-day diet, is a weight management diet that could help you lose up to 10 pounds in a week.

The military diet strategy involves a 3-day dish plan followed by 4 days off, and also the once a week cycle is duplicated repeatedly until you reach your objective weight.

Supporters of the diet plan claim that it was made by nutritional experts in the US military in order to obtain soldiers right into leading shape promptly.

However, the reality is that the diet regimen isn’t really associated with any type of military or governmental organization.

The military diet goes by several other names also, consisting of the navy diet or the military diet plan.


The military diet is a low-calorie weight-loss diet plan that is declared to advertise substantial weight reduction in just one week.

Exactly how Does the Military Diet Work?

The 3-day military diet plan is in fact split into 2 stages over a 7-day period.

For the initial 3 days, you should adhere to a collection of low-calorie dish prepare for the morning meal, lunch and dinner. There are no treats between dishes.

The overall calorie intake throughout this stage is about 1,100– 1,400 calories each day.

This is a lot lower than the ordinary grownup’s consumption, but you can examine your personal calorie needs using this calculator.

For the other 4 days of the week, you are urged to consume healthy and balanced and also to continue maintaining your calorie consumption down.

The proponents of the diet claim that you can repeat the diet plan numerous times till you reach your objective weight.


The initial 3 days of the military diet plan have actually an established meal plan as well as a calorie restriction. The remaining 4 days have fewer constraints.

The Meal Plan.

This is the 3-day meal intend on the military diet plan.

Day 1

This is the dish prepare for day 1. It totals up to around 1,400 calories.


Military diet day 1: breakfast

  • A piece of toast with 2 tbsps of peanut butter.
  • Half a grapefruit.
  • A cup of coffee or tea (optional).



Lunch:Military diet day one: Lunch

  • A piece of toast.
  • Half a cup of tuna.
  • A cup of coffee or tea (optional).


Dinner:Military diet day one: Dinner

  • A 3-oz (85 grams) serving of meat with a cup of green beans.
  • A small apple.
  • Half a banana.
  • One cup of vanilla ice cream.

Day 2

These are the dishes for day 2, totaling up to around 1,200 calories.

Breakfast:Military diet day two: Breakfast

  • A slice of toast.
  • One boiled egg.
  • Half a banana.
  • A cup of coffee or tea (optional).


Lunch:Military diet day 2: Lunch

  • One boiled egg.
  • A cup of home cheese.
  • 5 saltine biscuits.
  • A cup of coffee or tea (optional).


Dinner:Military diet day two: Dinner

  • Two hot-dogs, without bun.
  • Half a cup of carrots and half a cup of broccoli.
  • Half a banana.
  • Half a cup of vanilla ice cream.

Day 3

Below is the plan for day 3, which totals up to around 1,100 calories.

Breakfast:Military diet day 3: Breakfast

  • One-ounce of slice of cheddar cheese.
  • 5 cracker biscuits.
  • A small apple.
  • A cup of coffee or tea (optional).

Lunch:Military diet day 3: Lunch

  • A slice of toast.
  • One egg, prepared however you like.
  • A cup of coffee or tea (optional).


Dinner:Military diet day 3: Dinner

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

Do not hesitate to consume as much coffee or tea as you want, as long as you do not include any type of calories from sugar. Consume a lot of water as well.

The Remaining 4 Days.

The rest of the week additionally involves diet programs.

Treats are allowed and there are no food group limitations. However, you are urged to restrict food sizes and keep a complete calorie consumption under 1,500 daily.

You can find a list of websites and also applications to track your calorie consumption in this post.

There are no other guidelines for the remaining 4 days of the diet. Just remember to keep your calories intake down.


The very first 3 days of the diet plan have an established food selection, while the various other 4 are less restricted. You are still encouraged to eat healthy as well as to restrict calories for the remainder 4 days.

Additional Foods Permitted.

Substitutions are allowed during the 3-day phase for those with dietary limitations, but portions should consist of the very same number of calories.

For instance, if you have a peanut allergic reaction, you can switch peanut butter for almond butter.

You can likewise switch 1 cup of tuna for some almonds if you are vegetarian.

What is most important is that the calories continue to be the same. If you alter the dish strategy by any means, you need to be counting calories.

Advocates of the military diet plan urge the consumption warm lemon water, but advise against unnaturally sweetened beverages. However, there is no clinical reason this would certainly be a great idea.


If you have nutritional constraints, you are can substitute foods of equivalent calories.

Is the Military Diet Based on Evidence?

There have been no researches on the military diet plan. Nevertheless, the typical person is likely to lose a few pounds due to the week-long calorie constraint. You will shed fat if you consume less calories compared to what you burn.

Nevertheless, supporters of the diet plan supported that it has a certain weight reduction benefit as a result of the “food mixes” in the diet strategy. These mixes are claimed to boost your metabolic process and burn fat, yet there is no reality behind these claims.

And also, if you check out the overall foods consisted of in the diet plan, it simply does not feel like a fat-burning diet plan.

Foods high in healthy protein increase metabolic rate greater than various other foods. Yet the majority of the foods in the military diet are reduced in healthy protein as well as high in carbohydrates, which is a bad combination for weight management.

Some individuals also assert this diet has comparable health benefits to periodic fasting. Nonetheless, there is no fasting included in the diet plan, so this is false.


The military diet could aid you reduce weight due to the fact that it is extremely reduced in calories. Nevertheless, it has no special benefit that makes it much more efficient than other calorie-restricted diets.

Is the Military Diet Safe and Sustainable?

The military diet plan is likely secure for the ordinary individual due to the fact that it’s too brief to do long-lasting damage.

Nonetheless, if you were to follow this diet for months at once, the stringent limit on calories can put you in danger of nutrient shortages.

This is especially real if you do not consistently eat vegetables as well as various other high quality foods on your day of rests.

Furthermore, eating biscuits as well as ice cream every week has the prospective to trigger metabolic concerns. Unhealthy food ought to not be a normal part of your diet plan.

In terms of sustainability, this diet plan is fairly simple to do. It doesn’t rely upon long-term behavior changes and also only calls for self-control for a short amount of time.

That being said, it possibly will not help you maintain the weight off for long due to the fact that it does not aid you change your routines.


The military diet plan is most likely safe for healthy and balanced individuals, yet it shouldn’t be done for prolonged amount of times. It probably does not cause long-term weight reduction.

Can You Really Lose 10 Pounds In a Week?

This diet plan came to be a preferred one since it asserts you could shed 10 pounds (4.5 kg) in a week.

In theory, weight reduction is feasible for overweight people who seriously limit calories. However, many of the weight loss successes will result from loss of water, not fat.

Water weight drops rapidly as the body’s glycogen stores decline, which happens when you limit carbs as well as calories.

This looks great at the moment, but that weight will certainly be restored when you begin consuming generally once again.


It is possible to shed 10 pounds in a week. Nonetheless, a lot of this will be water weight, which is gained back when you start eating normally.

It Can Work, But Not For Long.

If you wish to lose a few extra pounds rapidly, then the military diet could help.

But you are more likely to regain the weight back very fast as well. This is merely not a great diet for long-term weight loss.

If you’re serious about dropping weight as well as maintaining it off, after that there are several weight loss techniques that are better than the military diet.

9 thoughts on “Does The 3 Day Military Diet Work?

  • September 1, 2018 at 12:44 am

    Hi Sonia 🙂 I’m not sure that I’m familiar with the military diet. It sounds interesting for a short term weight loss. So if you need to lose some weight for a temporary situation, this would be the diet? I’m curious as to how many people go on the diet and how the results were. It doesn’t look as though it’s hard to do. Have you been on the military diet?

    • September 1, 2018 at 1:02 am

      Hello Rob,
      You are right. If you are trying to lose weight fast and it is temporarily, you can try the military diet. One thing to note is that because you lose weight so fast in the short amount of time, you can easily gain that weight right back after you stop the diet. I’m not so sure that you are losing actually weight. I think it’s water weight.

      Yes, I have tried the military diet in the pass. I lost 3 pounds over the period of 3 days and I gain that weight back on 4 resting days. It is so tricky as diet and if you do not manage your calories intake after the first 3 days, you might regain the weight you lost and maybe plus some more pounds.

  • September 1, 2018 at 12:54 am

    As a personal trainer and nutrition coach, I agree with your assessment of the diet. People get hooked on the quick fixes and the lose weight fast fads, so I’m glad you acknowledged that it will work but only for a short period.

    I can’t tell you how many times i’ve seen someone go on a crash diet, then return to the way they were eating before and now they are even heavier and they wonder what happened?! **FACE PALM!

    • September 1, 2018 at 1:23 am

      Thank you for your comment. It’s crazy, but it is true. Losing a few pounds of weight in a short amount of time is not really appropriate if you are in the long-term on losing weight. That’s key people often neglect and when they gain the weight right back they are complaining. The military diet has it’s ups and down, but depending on your goals, it might work for you.

  • September 1, 2018 at 12:58 am

    Never heard of this diet before. But I like the phased approach, it’s like you’re only dieting for 3 days. But it sounds like a great way to work your way into a healthier lifestyle. Excellent!

    • September 1, 2018 at 1:37 am

      Hello Skip,
      Sure the diet is only 3 days, but those 3 days and especially the third day are like “hell in a cell” in pro wrestling. The main thing that I llearned with this diet is to control your calories intake after the first 3 days.

  • September 1, 2018 at 1:47 am

    Wow! Great review of this diet plan. I always wondered how this plan works and been hearing a lot of different stories about it. Glad you gave me an idea that this might work but it is a short-term thing if I won’t be strived through! Thanks!

    • September 3, 2018 at 5:02 am

      I have to tell you that the military diet plan truly depends on your goals. It can be of a short-term or long-term depending on what you are trying to achieve. I’m a long-term because you can implement it in your diet for as long as you want or may until your reach your goal. I would just suggest you to take more breaks if you are planning to do it for a long time.

  • September 3, 2018 at 7:19 am

    Thanks for this insightful and comprehensive review. I totally agree with your assessment. It definitely doesn’t look like a healthy solution for the long term. I think that that as weight is gained slowly it should be shed slowly.


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