3-Day Military Diet: Say Goodbye To Weight Loss Frustrations!

Lose up to 10 pounds in a week. No tiring exercises and medical prescriptions needed. Sounds too good to be true? Not with the 3-day military diet. Arm yourself with this strategy to lose excess pounds quickly.

Also referred to as the army or navy diet, hundreds of people have used it to shed weight and achieve a fitter body. It is especially helpful during clutch situations such as a wedding or beach vacation coming up. By sticking to the plan, you too can accomplish your weight loss goals faster.

For 3 days in a week, restrict your calorie intake to 800 – 1,100 calories if you are a woman. Men should add 100 calories to that. For the rest of the week, a daily intake of 1,500 calories is recommended. A detailed menu for the three days of dieting is available. The combination of foods to eat are designed to jump start your metabolism, get that number on the scale down faster, and show you the results promised by other diet programs but never materialized.

Lose 10 pounds in 3 days!

Followers of this diet continue to share fantastic results on social media. Yes, it is strict and regimented, but it also involves eating ice cream and hotdogs! Besides, what are a few cravings now and then compared to your waist and thighs getting slimmer?

The main goal is to keep your eyes on the prize, which might be fitting into your skinny jeans again and feeling wonderful. It is called a military diet because it is not something you should get into without a tough mindset. A razor-sharp focus and rock-solid commitment are necessary. Soldier on and brave through the cravings and hunger pangs. Your bravery will be rewarded as you reach your weight loss goals in lesser time!

The menu – what to eat for 3 days?

Stick to the food combination below as much as possible. Keep the portions as is and do your best to avoid using substitutes. Be disciplined and stay focused!

Day 01

Day 02

Day 03


  • 1 cup coffee or tea (caffeinated)
  • 1 slice of toast
  • 2 tablespoons of peanut butter
  • 1/2 grapefruit

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

  • 5 saltine crackers
  • 1 slice of cheddar cheese
  • 1 small apple

  • 1 cup coffee or tea (caffeinated)
  • 1 slice of toast
  • ½ cup of tuna

  • 5 saltine crackers
  • 1 hard-boiled egg
  • 1 cup of cottage cheese

  • 1 slice of toast
  • 1 hard-boiled egg (you may cook this how you prefer though)

  • 3 ounces of meat (any kind)
  • 1 cup of green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup of vanilla ice cream (yay!)

  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 2 hot dogs (do without the bun)
  • 1/2 cup of vanilla ice cream

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

Follow this meal plan and you are on your way to losing 10 pounds in a week. Again, avoid substitutes or add-ons. It is ideal to follow this plan to the letter to maximize results. For the other 4 days of the week, maintain a diet of 1,500 calories. Do not binge eat or consume more than what is required, or your progress will fall by the wayside.

Who should do this diet?

Anyone who is looking to lose weight quickly should give this regimen a try. If you need quick results to motivate you to continue eating healthy and exercising, then this diet is the perfect jumpstarter.

People who have busy schedules and can’t find the time to exercise will also benefit. Those who have tried many diets in the past but are constantly disappointed do open your mind to this diet, because its claims of effectiveness are solid.

How did this diet come about?

When it comes to the history of this popular weight loss strategy, no concrete timeline is established. However, Carisa Gourley from Oklahoma City and an avid HubPages contributor mentioned in one of her pieces that she published the original diet plan in 2007.

According to her, she met a military gentleman at her church. They got to talking and she learned about the diet from him. Apparently, this meal plan is used by new recruits to slim down before their first weigh in. Carissa did tons of research and experimented to finally come up with the menu that has since been followed by thousands of individuals wanting to quickly lose weight.


Even more, a book about this diet is currently available in various online book stores. It is authored by John Silar and was published in 2014.

However this dieting plan came into existence, one thing is clear – people who tried it saw great results. You are not supposed to modify the menu, but even those who did still lost weight fast! So don’t be afraid to buy that little black dress for an upcoming party. Saw a lovely bikini that you want badly? Own it because you will soon fit in it!

Why does it work?

The military diet plan works not because it is some sort of top-secret plan concocted by scientists tucked away in mysterious army bases. It works simply because you are subtracting calories from your typical diet. Let us do the Math.

The typical breakfast of two scrambled eggs, strips of bacon, toast and hash browns have around 600 calories. A Java Chip Frappuccino can have up to 580 calories depending on the cup size. Say you ate a double-patty hamburger for lunch and downed another cup of creamy and sugary coffee. That would be another 600 calories or so. Then comes the steak dinner, chocolate dessert, glass of wine and more. Looking at this, your daily caloric intake can easily reach 2,500-3,000! Snacks in between meals are not even counted here.

Balance food

Now, if you follow the provided menu strictly and stick to 1,500 calories daily for the rest of the week, you cannot help but lose weight. You are essentially creating a calorie deficit. It is all in the Math.

Is this diet unhealthy, you ask? While it is highly recommended to consult a doctor before starting this or any diet, just by looking at the meal plan above, it is easy to tell each meal is designed to be nutritionally balanced. Greens and fruits are covered as well as items that provide energy. The caffeinated coffee or tea, without cream and sugar mind you, will kickstart your metabolism and speed along the fat-burning process. The vanilla ice cream, meanwhile, helps maintain the body’s sugar at acceptable levels.

Of course, if you have specific medical conditions then great care must be taken before starting this diet. Generally, however, this diet brings results!

Digging deeper into the science

Many people out there would dismiss the army diet as just some fad or hoax. That is farthest from the truth. This diet works. It is an approach not based on tall claims but rather on indisputable science.

The reason why this weight loss diet plan is designed to create a calorie deficit is tied to the scientific fact that the body converts unused calories into fat. Eating 3,000 calories a day without exercising ensures that those calories have nowhere to go but into your thighs, arms, midsection, etc. Without burning the large amount of calories consumed, double chins, love handles and saggy arms happen. That is just how the body works.

For those who are too busy to exercise, this is of course a cause for concern. However, if you switch to a low-calorie diet, the body is forced to draw on the fat reserves for energy. That in turn makes you shed off the pounds!

It boosts insulin sensitivity

Our bodies have these proteins that are structured very much like insulin. They are called IGF or Insulin-like Growth Factor. Upon starting the military diet and cutting down on what you eat, the number of IGFs in the body is lessened. Studies link a higher fat-burn rate to reduced IGFs.

Additionally, insulin sensitivity is boosted and this helps distribute the nutrients in the food you eat to liver and muscle cells instead of to the fat cells.

It improves metabolic rate

The food combinations in this diet are created to maximize your metabolism. The higher your metabolic rate is, the faster you will lose weight. Since the military diet encourages the intake of high-protein foods, expect to benefit from the thermal effect these foods bring. Lots of calories will be burned in order to break the high-protein foods down during the digestion process.

Aside from that, there are the high-fiber items in each meal, all of which help increase your metabolic rate as well. Those green beans, apples and broccoli will fill you right up while giving you the nutrition you need. Yes there might be the occasional hunger pangs, especially if you are so used to reaching for food when bored or stressed, but the fibrous foods will take most of the edge away.

As for the cheese and ice cream, they are actually rich in calcium, which is great for burning fat in the body. Calcium can bind with fat and that makes it easier to eliminate fat via the digestive system.

As you can see, the military diet is not just some fad resting on baseless claims. The results are real because the approach is grounded in science. The meal combinations are well designed and highly effective.


There are so many reasons why this diet plan should be the main choice of anyone looking to lose weight as quickly as possible. It provides a wide range of benefits, like:

  • It is free. The menu is right there for anyone to follow. No need to spend anything on planners, gadgets or pills. You can skip hiring a personal trainer too or getting that costly gym membership.
  • It actually helps you save money. Take a look at the above meal plan again. Compare the costs of 1 slice of toast, 1 egg and 1/2 banana to a regular breakfast plate of bacon, eggs, cereals, etc. The same goes for the lunch combinations. For sure they would cost lower than the expensive meals at restaurants. In short, not only will you be losing excess pounds, you will be minimizing grocery expenses too!
  • Easy to follow. All you need is to follow the provided menu as closely as possible. You don’t have to use any complex planner, calorie counter, or gadget to stay on the diet. Want to monitor your progress? Simply step on the scale for a weigh in. Complications are out, simplicity is in.
  • Meals are easy to prepare. Whip up these breakfast, lunch, and dinner combos in no time at all. No need to go through a lengthy and bothersome food preparation process. You will soon be losing weight and streamlining your day to boot.
  • Quick results. Many proponents of this diet are more than eager to tell you that pounds are shed in just a few days. How much more if you stick to it for the whole month?
  • Strenuous workouts are not necessary. This is not to say that you should skip exercising altogether. However, no need to go out of the way when doing your workouts. Keep things light and simple.

Experience these benefits right away when you go on the military diet plan!


The navy diet plan is not without its difficulties. Here are some of the challenges to expect and how to push through them towards success.

Force of habit

Many individuals who went on this diet quickly realized how often they reach for food before they started on the plan. Snacks between meals, extra servings, additional desserts, things to munch on – if these are common in your daily routine too, switching to strict dieting for 3 days can be a huge task.

As they say however, no pain no gain! So toughen up and think of your ultimate weight loss goals. Motivate yourself to break bad eating habits and stick to one that will help you achieve the body you have always wanted.

Weak will

One look at your friend eating that delicious-looking pizza or enjoying a heaving plate at a buffet might be enough to send you careening downhill towards giving in to temptation. There might be days when you think it is not worth it and you are better off dining out with friends. Then that wedding or beach party comes and you regret not being strong-willed enough to achieve your goals of fitting into that dress or bikini.

Diet weak will

Stay strong and avoid temptations as much as you can. When your will is starting to waver, continuously remind yourself of what you are aiming for. Remember that you are not depriving yourself but working towards a better body that will help you get more out of life. Stay focused on the overarching goal instead of passing concerns.

By realizing that the way to your ideal weight is not a path of rainbows brings you one step closer to actualizing your goals. You know some parts of it will be tough, so it is up to you to find ways to keep it together.

How to motivate yourself?

Try telling a friend or someone in the family about your intent to go on the army diet. You will create a support system and, at the same time, foster a sense of accountability. During days that you feel like giving up or giving in to temptation, those people can help you to keep at it.

Another good source of motivation is to buy that dress or swimsuit you want to wear once you achieve your goal weight. Don’t wait to buy it later, get it now, and hang it where you can see it regularly. That will remind you about why you are doing this in the first place and will keep you strong.

Take full advantage of social media too. Share your plans or post your progress. Your online friends can keep you accountable as well when needed. See if you can join social media groups that are focused on helping their members tough it out and push through. Receive notifications of motivational advice from the groups you join so that you will always have something inspiring to read just in case you are feeling down.

Some people find assistance in keeping a diary. By writing down goals and progress, you can visualize the path to a better body more properly. Speaking of visuals, why not post reminders or motivational quotes on your bedroom wall or have them on your phone or laptop screen. Continue reinforcing to yourself the main reasons why you are doing this in order to not stray from the plan.

Food diary

Do not be afraid to weigh in as well. The good results you will be seeing will motivate you further to continue. However, if you do slip up, do not beat yourself up too hard. Just make sure that you bounce right back and continue moving forward.

You might want to read success stories and blogs too. There will be other people out there who share your struggles and you can learn from them. Emulate how they got themselves motivated and why not contact them? If they put their experience out there, that means they are willing to help. They might just be strangers online, but they can be a highly effective support group.

Substitutes and additions

It is ideal to follow the provided menu to the letter. However, it is understandable that there might be some items that you are allergic to or just can’t stomach. It is not the end of things. There are some substitutes you can use and still reap the benefits. There are also some additions that can make each meal more appealing to your palate.

Woman grocery shopping

To sweeten your coffee or tea, calorie-free sweeteners are the best way to go. To add kick or more flavor to the meat and vegetables, small amounts of lemon pepper, mustard or relish will work. The important thing is to stick to small amounts. You can also season with salt and pepper but stay away from the MSG, thick creams, rich butters, etc.

For those who are lactose intolerant, replace the cheddar cheese with 2 eggs or 2 ounces of ham. If you are grossed out by broccoli, other vegetables such as asparagus, cauliflower, Brussels sprouts or beets are good substitutes. If vanilla ice cream is not your thing, try low fat yogurt or apple juice instead. More beans and lentils can substitute for the hotdog. Advisable measurement is 4 ounces of beans/lentils per frank. Veggie dogs and bratwurst can also replace the hotdog.

When doing the diet for a month a more, tuna can get tiring fast. To add some variety, substitute with cooked chicken, peanut seeds, tofu, or almond seeds. For the toast, half of a nutrition bar that is high in protein will work. ½ cup whole grain cereal, unsweetened can be used in the place of toast as well. The banana, meanwhile, can be substituted with 2 pieces of kiwi, while a glass of water mixed with ½ teaspoon of baking soda can replace grapefruit.

For the peanut butter, your substitute choices include sunflower seed butter, soy butter or the same amount of sunflower kernels. When it comes to the eggs, 1 chicken wing or 2 slices of bacon can replace them. The green beans can be swapped out for tomatoes or 3 cups of raw spinach. If you are not a coffee or tea drinker, go for sugar-free hot chocolate without milk.

As you can see, substitutes and additions do exist so it is not true that this diet will be tiresome for your taste buds in just a few weeks. While it is ideal to stay true to the menu, it is also true that there will be circumstances that require deviation. In any case, the one thing you must remember is this – when substituting, make sure that the total calories of whatever you eat stay within the prescribed range of 800 to 1,100.

Results and what others say?

Many people were hesitant at first to try out the military diet plan but the quick results soon chased away their doubts. The most common among their experiences is losing 2-5 lbs. in just the first week! People who already eat well and exercise regularly tend to have lesser excess weight to shed off so losing 2-5 pounds in a week is to be expected.

A lot of those who weigh above the normal range reported losing as much as 5-10 pounds in the first week. When they stuck to the diet for a month or more, even greater results were observed. Many have also commented that the diet is indeed highly useful for emergency situations. Dancers and other performers, for example, have reported that they follow the menu prior to their shows to achieve their desired look.

Diet results

Several career women also said the diet works best for them when done on Fridays to Sundays. This is because temptations can better be avoided and their concentration is not affected too much by other things going on at work. Cravings and hunger pangs, even lightheadedness, were also reported by those who are used to doing regular strenuous exercise. In this case, diet followers advise that heavy workouts should be limited, especially during the three days of eating according to the menu.

There were also people who benefited beyond the weight loss by coming to terms with their eating habits. After realizing that discipline was needed, they became more conscious of what they eat and are now actively seeking ways to stick to a balanced diet. Other dieters were glad they tried out everything on the menu for they have come to love some of the items there. Many have grown to like drinking tea while others now have a fondness for cheese.

As a whole, people who followed this diet are glad that they are fitting into their skinny jeans and small-sized dresses again. They appreciate the quick results and highly recommend this approach to weight loss.

True to its name, this diet plan is simple and no fuss. It is straight to the point and focused on getting results. Some people might put it down as a non-legit way to lose weight, but that is not actually the case. The menu is designed to jumpstart one’s metabolism and is grounded in scientific facts. It is also a great springboard for long-term maintenance of your ideal weight. Challenges will arise, but motivating yourself and toughing it out are crucial.

Open your mind and give it a try. Fit back into smaller-sized clothes while you save money on groceries. Surprise your friends with your weight loss success. Look better and feel better. A great tool for shedding off those excess pounds is now within your grasp. Make the most of it and push your way to success!