Weight loss 3 day


The 3-Day Diet

The 3-Day Diet is a fad diet that, like the Cabbage Soup diet, has been passed along by word-of-mouth for years. The origin of the 3-Day Diet is not really known, says Cheryl Williams, RD, a nutritionist at the Emory Heart and Vascular Center in Atlanta, Ga. “ might date back to the 1980s.” What is certain? “There is no scientific research behind the diet, which is a very low-calorie diet — only around 1,000 calories a day.”

The 3-Day Diet: How Does It Work?

The 3-Day Diet is a quick weight-loss diet that promises to help people lose 10 pounds in three days. “You follow a specific food plan for three days, then wait four to five days before starting again,” says Marisa Moore, RD, LD, a spokesperson for the American Dietetic Association. Supposedly, people can follow the low-calorie diet as often as they want.

The 3-Day Diet details three days of low-calorie diet menus for breakfast, lunch, and dinner. “You’re supposed to be eating specific foods and the portions are controlled,” says Williams. Besides being severely low in calories, the diet is also low in carbohydrates and other nutrients. “As with most fad diet plans, there is a calorie restriction,” says Moore.

The 3-Day Diet: Sample Diet

The first day’s meals consist of:


Black coffee, tea, or water

Half grapefruit

Toast, 1 slice

Peanut butter, 1 tablespoon


Canned tuna, ½ cup

Toast, 1 slice

Black coffee, tea, or water


2 frankfurters

Carrots, ½ cup

Broccoli, 1 cup

Vanilla ice cream, ½ cup

Black coffee, tea, or water

The 3-Day Diet: Pros and Cons

Moore and Williams found few benefits in the 3-Day Diet. “Compared to other fad diets, this one does include some fruits and vegetables, but I’m leery about saying there is any positive to this diet,” says Moore. “Relatively speaking, at least this diet doesn’t lead to high fat and high sugar intake, but I still wouldn’t recommend it.” The list of cons is long:

The 3-Day Diet leads to the wrong kind of weight loss. “You’re going to lose weight on this plan, but what kind of weight are you losing?,” says Williams. “When you restrict calories, the body compensates by slowing down metabolism and going into starvation mode, losing lean muscle and conserving fat. Then, when you eat normally again, the body reacts by continuing to store the calories as fat as a form of protection because it doesn’t know when the starvation might happen again.”

You’re likely to be hungry, cranky, and constipated. Most people need 25 to 30 grams of fiber a day, says Williams. Under the 3-Day Diet plan, however, people only get about 2 to 5 grams at breakfast and lunch and a little more than that at dinner. “The lack of fiber, combined with the plan not providing enough water, can lead to constipation,” says Williams.

There is a lack of science. There is no research behind the recommendations in the 3-Day Diet. “There is no scientific basis for the foods that are chosen,” says Moore.

The 3-Day Diet skimps on nutrients. “It’s a restrictive plan that’s lacking a variety of nutrients,” says Moore.

The 3-Day Diet: Short- and Long-Term Effects

In the short term, you will achieve quick weight loss under the 3-Day Diet. “It’s fairly easy for people to lose weight — you can do that when you just urinate, but you want long-term, sustainable weight management,” says Williams.

The 3-Day Diet lacks any sort of long-term tools. “It doesn’t teach lifelong lifestyle changes such as eating habits, behavioral changes, or exercise,” says Moore. “With any healthy eating plan, physical activity and mental wellness should be included.”

More problematic, the 3-Day Diet actually encourages a disordered eating pattern and a yo-yo dieting effect. “It sets you up to eat more on the off days,” says Moore. “It’s a recipe for the vicious cycle of yo-yo dieting.”

How long will it take me to lose 10 pounds?

Losing 10 pounds is a very realistic goal over a longer period than 1 week. To lose 10 pounds, a person can follow these steps.

1. Follow a low-calorie diet

Share on PinterestA low-calorie diet is recommended when trying to lose weight.

Cutting calories is key to weight loss.

The amount of calories burned per day depends on:

  • age
  • body size
  • activity level

If someone consumes fewer calories per day than their body uses, they will lose weight.

People should follow a low-calorie diet to create a calorie deficit. This calculator can give an idea of how many calories to eat daily to lose weight.

Most experts recommend that a person should not eat less than 1200 calories per day when trying to lose weight.

2. Avoid junk food

Junk foods are:

  • high calorie
  • not filling
  • lacking nutrients
  • high in carbs
  • high in salt
  • very processed

Examples of junk food include:

  • candy
  • baked goods
  • processed snacks
  • most desserts

People should try to eat whole, single ingredient foods to help reduce calorie and carb consumption.

3. Add lean protein

Lean protein helps build muscle. Lean protein also helps a person feel fuller after eating. This may mean that people eat fewer calories during a meal and, as a result of feeling fuller, may be able to cut out some unnecessary carbs, which may lead to weight loss.

4. Move more

Share on PinterestTaking the stairs and walking during breaks may help to burn calories.

Simply moving around more can help burn calories, and burning more calories can help a person to lose additional weight in a week.

Ways to add more movement to everyday routines include:

  • parking further from the door
  • taking 5 to 15 minute-long walking breaks
  • walking during lunch
  • taking the stairs

5. Try high-intensity cardio

High-intensity cardio exercise is effective for losing weight in some people. It is an interval training method where people combine periods of intense exercise with periods of rest.

One study found that people who did high-intensity cardio three times a week lost a lot of weight over a 15 week period, compared to people who did steady-state exercising. Steady-state exercise is a type of activity where a person maintains roughly the same heart rate and muscle movements throughout the session.

Before beginning any high-intensity cardiovascular exercise, people should check with a doctor. This intense exercise is not appropriate for everyone.

Anyone with the following health problems or lifestyle issues should get medical clearance before attempting any high-intensity exercise:

  • high blood pressure
  • obesity
  • heart disease
  • coronary artery disease
  • diabetes or pre-diabetes
  • cigarette smoking
  • abnormal cholesterol levels
  • mainly sedentary lifestyle

6. Add weights

Resistance training or lifting weights can help protect the metabolism from the crash that can occur while dieting.

Lifting weights builds muscle. Muscle mass burns more calories than fat cells. The body also uses up more of its carbohydrate stores when doing full body resistance routines.

When someone couples resistance training with aerobic and cardio training, they will burn more calories.

Prolonged exercise of low-intensity to moderate-intensity for over 30 minutes per session will gradually cause the body to stop relying on carbohydrates for fuel and start relying on fat.

This is known as the “fat-burning stage,” which will lead to weight loss.

7. Eat fewer carbs

Share on PinterestAvoiding carbohydrates, such as bread, may help to aid weight loss.

A low carb diet can help a person to shed several pounds in a short time. Some studies support reducing overall carb intake.

One study, for example, showed low carb diets could help people with or without diabetes to lose weight.

When starting a low carb diet, some people might see an immediate drop in weight, as well as long-term weight loss.

Carbs cause the body to store excess water; so when a person reduces their carb intake, the amount of stored water decreases, causing weight loss.

Before embarking on a low carb diet, it is essential to get advice from a doctor or dietitian, as this type of diet can cause health risks.

8. Reduce bloating

Bloating occurs when the body holds on to extra water or gas. Removing foods that cause bloating can help reduce weight. This includes foods that are high in sodium, such as canned soup, frozen dinners, and carbonated beverages.

9. Follow a meal plan

Following a meal plan can help people stick to a diet and stay more accountable. There is a wide range of meal plans that a person can try. Start by planning each meal for the week and make sure to stick to the daily goals.

10. Change behavior

Changing behavior patterns and lifestyle habits can be critical in ensuring a successful weight loss plan. Research shows that when people are aware or mindful of what they are eating, their cravings reduce and they are more successful at practicing portion control, which are two significant components to successful weight loss.

11. Seek support

Teaming up with other people who are also looking to lose weight may make individuals more likely to reach their weight loss goals. People can find weight loss support from friends, family, and online communities dedicated to healthful lifestyles. Studies have shown that simply receiving text message support can promote healthful behavior that can lead to lasting weight loss.

The 3 Day Diet

There is no easy way or quick fix when it comes to losing weight and keeping it off. Believe me, I’ve probably tried everything. I was never thin and struggled with weight my whole life. There were some skinny-ish years and pleasantly plump years, but I was always trying new ways to lose weight.

From all my years of trying to lose weight, there was only one diet that actually worked to shed a few pounds fast. The 3 Day Diet – aka The Military Diet.

I Swear It Works

I am not trying to promote crash diets, however in an emergency situation, The Three Day Diet is the way to go. Seriously, best shit ever. Most of the time, I use it to jump start a health kick.

The fast weight loss keeps me motivated to continue eating healthy.

You can lose between 5-10 pounds in three days. I usually lose around 6 (and I cheat). So, if you have fit into a dress for a wedding, this is a lifesaver. This diet can also be followed week by week, 3 days on – four days off, with amazing results.

Apparently you can lose up to 30 pounds in 30 days. I never tried but I have no doubt that it can happen if you follow it perfectly.

How does it work?

From what I’ve read, the chemical make up of the foods in the meal plan help burn fat and kick start your metabolism. I tried following it on point, but as you will see in my pictures, I supplemented some item with things I just had in the house (or a martini).

If there is something on the menu you can’t eat or don’t like, check out themilitarydiet.com. This site will give you substitutions for all the foods and explain to you more in depth how it works.

*Please keep in mind that I am not a doctor or nutritionist. I am just going from my experience. Always consult your doctor if you have any questions or concerns.

Day One


  • 1/2 Grapefruit
  • 1 Slice of Toast (I used 2 because it was low carb 45 calories a slice)
  • 2 Tablespoons of Peanut Butter
  • 1 cup Coffee or Tea with caffeine (I add some Truvia and skim milk)


  • 1/2 Cup of Tuna
  • 1 Slice of Toast
  • 1 cup Coffee or Tea with caffeine


  • 3 ounces of any type of meat
  • 1 cup of green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup of vanilla ice cream (I only had WW bars in the freezer)

Day 2


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


  • 1 cup of cottage cheese
  • 1 hard boiled egg
  • 5 saltine crackers ( used 3 Wasa crackers instead)


  • 2 hot dogs without a bun (chicken sausages with same protein and fat)
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 1/2 cup of vanilla ice cream – out with friends,had an expresso martini instead 😉

Day 3


  • 5 saltine crackers
  • 1 slice of cheddar cheese ( I had 2 slices of low fat swiss)
  • 1 small apple


  • 1 hard boiled egg or cooked however you like
  • 1 slice of toast


  • 1 cup of tuna (sometimes I buy tuna steak and sear it, way better)
  • 1/2 banana
  • 1 cup of vanilla ice cream

Years ago, I remember my mom doing this diet and I would laugh at her when she had to eat bun-less hotdogs for dinner but I totally get now. It really does work.

It looks like it’s a decent amount of food, but I am always hungry and ready to give up by day 3. Stick it out, drink lots of water and don’t weigh yourself until day the morning of day 4.

Have you tried the Military Diet? What were your results?

What Is the Military Diet? Everything to Know About This Strange 3-Day Diet Plan

Military diet-approved foods aren’t what you’d typically think of as “diet” fare, including hot dogs, toast, ice cream, and canned tuna, says registered dietitian Brooke Alpert. See the full breakdown of the diet meals below. These same meals are prescribed for everyone observing the diet and are carefully planned out so you don’t overindulge or stray off the diet (since you can only eat the foods recommended below), says Alpert.

Day 1

Breakfast: 1/2 Grapefruit, one slice of bread/toast with two tablespoons of peanut or almond butter, and one cup of coffee

Lunch: one slice of bread or toast, 1/2 can of tuna, and one cup of coffee

Dinner: 3 oz. of any meat (the size of a deck of cards), one cup of green beans, one small apple, 1/2 banana, and one cup of ice cream

Breakfast: one egg cooked (however you like), one slice of bread or toast, 1/2 banana

Lunch: one cup of cottage cheese, one hardboiled egg, five saltine crackers

Dinner: two hot dogs (no bun), one cup of broccoli, 1/2 cup of carrots, 1/2 banana, one cup of ice cream

Breakfast: one slice of cheddar cheese, one small apple, five saltine crackers

Lunch: one egg (cooked however you like), one slice of bread or toast

Dinner: one cup of tuna, 1/2 banana, one cup of ice cream

It’s important to note that liquids are also restricted on the diet, and water and herbal teas are the only approved beverages, explains registered dietician Beth Warren. It’s okay to drink coffee on the first day-but sugar, creamers, and artificial sweeteners are off limits, meaning you’ll only be able to use stevia in your coffee (if needed). Alcohol, however, is definitely off limits, especially since wine and beer tend to contain a lot of calories, says Virgin.

Is the Military Diet Actually Healthy?

First off, the inconsistency of the military diet is a red flag, according to Warren, who says the diet isn’t consistent with its structure of meals and says the lack of guidance can make it confusing and difficult for a dieter to understand how to follow and what to eat.

Even though the diet does provide foods from serval food groups, registered dietitian Toby Amidor R.D. says it’s not enough for complete daily nutrition-especially since high-calorie, low-nutrient foods like hot dogs and vanilla ice cream are part of the limited menu. “Due to the lack of adequate amounts of whole grains, vegetables, dairy, and protein, you won’t be able to meet your complete nutrient needs over these three days,” she explains.

Limiting your daily intake of fruits and vegetables, means you’re likely not getting the amount of fiber, antioxidant vitamins A and C, potassium, and phytonutrients you need on a daily basis, she says. Since the diet also includes limited dairy, you’ll likely be low on vitamin D, calcium, and potassium too-nutrients that most Americans are already lacking, says Amidor. Since the diet is super low-carb, you’re not getting enough whole grains, either-which are a great source of B vitamins and fiber, she says. (See: Why Healthy Carbs Belong In Your Diet.)

Overall, the diet is too low in carbs and calories to provide your body with enough food and nutrients it needs to stay healthy, adds Amidor. It’s enough to physically survive, but you might be a bit ‘hangry’ and could potentially have extremely low energy levels, says Warren. (See: Why Counting Calories Isn’t the Key to Weight Loss.)

If you’re wondering about weight loss? Yes, you will lose some weight on the military diet if you’re used to eating a couple thousand calories per day (just like any diet that restricts your calorie intake), according to Amidor. However, it’s likely you’ll go back to your old eating habits and gain the weight right back once you’re off the diet, which can create a vicious cycle, she says.

Before you try it…

“The pros of the military diet are that it’s easily accessible and free to follow,” suggests Allen. However, the cons-including the minimal selection of foods, reliance on processed meats (which are not the healthiest), and low amount of fruits and vegetables allowed-tend to outweigh the pros, says Virgin.

And, of course, the low-cal nature of the military diet can dangerous, says Amidor. This is especially true if you plan to exercise: Attempting to do high-intensity workouts on such a low-calorie diet could potentially cause you to become weak, light-headed, and fatigued-so low-intensity cardio or walking is your safest option during this diet, says Allen.

It’s safe to say that the military diet is yet another short-term crash diet, says Alpert. Any weight lost will be water weight, she says, and you may even see a loss of muscle mass due to the fact that it’s a low-calorie plan.

And like all crash-diets known to man, Alpert says the military diet is meant to make only a short-term impact instead of teaching positive eating habits that can be sustained for a long, healthy life. As a result, she says it’s very likely participants will gain back any weight lost shortly after concluding the diet. (Really. You should stop restrictive dieting.)

  • By Courtney Leiva

The 3 Day Diet for Weight Loss

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The 3 Day Diet is an incredibly popular diet that dates back to 1985. It is essentially a crash diet and used for short-term weight loss. The 3 Day Diet promises super fast weight loss, cleansing and lower cholesterol and increased energy levels.

What’s the 3 Day Diet Theory?

Essentially the 3 Day Diet is a very low calorie diet. Although the 3 Day Diet claims weight loss is due to a unique metabolic reaction that occurs on the diet plan, the diet involves extreme dietary restriction. You are allowed to eat around 1000 calories per day. The plan is adhered to for 3 days at a time and is followed by “normal” eating for 4 to 5 days. Then you may repeat the cycle. The 3 Day Diet promises 10lbs of weight loss in 3 days.

How does the 3 Day Diet work?

The 3 Day Diet has to be followed accurately. You must eat your food portions as stated in the guidelines. If you overeat, the 3 Day Diet warns that you may not lose the full 10lbs promised. There is no exercise plan.


Breakfast Lunch Dinner
Black coffee or tea (with 1-2 packs of Sweet & Low or Equal) or water
1/2 grapefruit or juice
1 piece of toast with 1 tbsp. of peanut Butter
1/2 cup of Tuna
1 piece of toast
Black coffee or tea (with 1-2 packs of Sweet & Low or Equal) or water
3 oz. any lean meat or chicken
1 cup green beans
1 cup carrots
1 cup vanilla ice cream
1 apple
Black coffee or tea (Sweet & Low or Equal) or water


Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
1 egg
1 piece of toast
1/2 banana
1 cup cottage cheese or tuna
8 saltine crackers
Black coffee or tea (Sweet & Low or Equal) or water
2 beef franks or hot dogs
1/2 cup carrots
1/2 banana
1 cup broccoli or cabbage
1/2 cup vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or water


Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
5 regular saltine crackers
1 oz. cheddar cheese
1 apple
1 boiled egg
1 piece of toast
Black coffee or tea (Sweet & Low or Equal) or water
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or wate

Disadvantages of the 3 Day Diet

The 3 Day Diet is incredibly low in carbohydrates, which means that the 10lbs weight loss in 3 days is likely to be mostly water weight. Carbohydrate promotes water retention in the body. Therefore, once you resume normal eating, you will regain the water weight.

  1. The weight loss is not likely to be due to any food combinations or metabolic reactions, as suggested by the 3 Day Diet, but due to calorie restriction.
  2. Essentially you are eating approximately 1,000 calories per day. Drop below 1,200 calories and your body goes into survival mode. Due to the extreme drop in calories, your body believes that this short food supply signals impending starvation. Hence your body switches gears into “starvation mode” and slows down to preserve energy. The problem here is not so much the 3 days of dieting, but the post-diet period. Your body’s metabolism would have slowed, such that you require fewer calories to maintain your weight. Since you do not require as much food after the 3 Day Diet as you needed before it, resumption of normal eating patterns means you gain weight. In other words, you gain weight by eating the same amount of food that normally would simply maintain your weight. In most people this starts a vicious cycle of weight loss and weight regain, i.e. yo-yo dieting. There is a reason why so may people fail with extreme diets and this is it.
  3. A significant drop in calories such as this, coupled with a monotonous food menu and the guideline to resume normal eating patterns, means that most people will be famished and overeat in the 4-5 days after the 3 Day Diet. In effect, you’re setting up a another vicious cycle of severe hunger due to extreme calorie restriction followed by overeating on your off days. This makes weight gain even faster.

3 Day Diet Verdict

The 3 Day Diet does not address or resolve old eating patterns, does not teach a healthy lifestyle and does not incorporate exercise into its weight loss plan. Furthermore, the most likely outcome of this diet is that you will regain the weight and then some. There is nothing wrong with following a very low calorie diet such as a juice fast. However, proper guidelines would stipulate that you change your eating patterns, incorporate gentle exercise and re-introduce food gradually. The 3 Day Diet is not conducive to decreasing your body fat percentage, getting lean and toned or maintaining the weight you have lost.

Take away message: look elsewhere for a well-balanced weight loss plan that features a wide variety of healthy foods and includes exercise.

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Freeatlast20’s Blog

Breakfast Day 1 Lunch Day 1 Dinner Day 1

black coffee or tea 1/2 cup tuna or broiled 2 slices meal (3 oz)

grapefruit or pink grapefruit juice skinless chicken or small broiled steak

1 slice toast 1 slice toast 1 cup string beans

2 tbsp peanut butter coffee or tea 1 cup beets

1 small apple

1 c vanilla ice cream

Breakfast Day 2 Lunch Day 2 Dinner Day 2

black coffee or tea 5 saltine crackers 2 hot dogs (no bun)

1 egg 1 cup cottage cheese 1 cup broccoli

1 slice toast 1 boiled egg 1/2 cup carrots

1/2 c vanilla ice cream

Breakfast Day 3 Lunch Day 3 DinnerDay 3

black coffee or tea 1 boiled egg 1 cup tuna or chicken

5 saltine crackers 1 slice toast 1 cup beets

slice cheddar cheese 1 cup cauliflower

1/2 c vanilla ice cream

This diet is used at Baptist Hospital Weight Reduction Clinic.

This diet owrks on the chemical breakdown and is proven. Do not vary or substitute any of the foods. Salt and pepper may be used, but no other seasoning. If there is no quantitiy given, use common sense. This diet is to be used 3 days at a time.

After 3 days you will (can) lose 10 pounds. After your 4 days of normal diet, start back on your 3 days. You can lose up to 40 lbs in a month if you stick to this diet. This is a safe diet.

*********REMINDER!!!!!!!!!!! DO NOT EAT BETWEEN MEALS*************************


Eggs Tuna Bananas Vanilla ice cream

Cottage cheese Beets Apples coffee or tea

Cheddar cheese Green beans Grapefruit or juice

Saltine crackers Cauliflower Cantaloupe

Peanut butter Broccoli Hot dogs

Bread Carrots Choice of sliced meat

Just thought i would post this…for those of you that were asking. Im gonna give it a try I figure you can do it for 3 days and see. And Dinner last night for the first night was delicious. I did get a little hungry…but not too bad. Anyway….here is is for any of you that want it.

have a wonderful day my MFP friends!


Bariatric surgery is a big step in the right direction for substantial weight loss. However, surgery alone isn’t enough to ensure long-term success. Adhering to a proper bariatric diet before and after your surgery is key to an optimal patient outcome.

Your Baptist Health surgeon will discuss with you the particulars of your individualized pre-op and post-op diet. But the guidelines below will give you a good idea of what to expect prior to and following bariatric surgery.

Pre-Op Bariatric Diet

The purpose of a diet before bariatric surgery is to reduce fat around the liver so that your surgeon can see and navigate your anatomy during the operation.

The purpose of this pre-op diet to is to reduce fat around the liver so that your surgeon can see and navigate your anatomy during the operation. Should you decide to violate the diet plan, surgery may be delayed or canceled intra-operatively (during the procedure).

Now is not the time to binge or indulge in one last hurrah. You’ve likely waited six months to a year to be approved for surgery, and failing to comply with your pre-op diet will set you back. It’s just not worth it in the long run.

The typical pre-op diet is high in protein and low in fat and carbohydrates. You will consume 70 to 120 grams of protein a day. Pre-op diet plans range from 800 to 1200 calories a day and will likely include the directions and foods below:

  • If you smoke, quit now.
  • Avoid alcoholic beverages.
  • No sugary beverages.
  • No caffeinated or carbonated beverages.
  • Don’t binge eat.
  • Sip beverages and liquids slowly.
  • Do not drink with meals.
  • Wait at least 30 minutes after a meal before consuming any liquid.
  • Protein and meal replacement shakes will comprise the bulk of your pre-op diet.
  • Soup broth with no solids may be consumed.
  • Vegetable juice, but not fruit juice, is permitted.
  • Extremely thin cream of wheat or cream of rice can be eaten.
  • If your surgeon or practitioner approves, one or two daily servings of lean meat or vegetables may be allowed.

Post-Op Bariatric Diet

Once your operation has been performed, your stomach will need to heal. What and how you eat will be a determining factor in how well and how quickly you recover. Your post-op diet will prevent your stomach from stretching and putting undue stress on your body. It’ll also help you get used to eating smaller amounts, help with initial weight loss and help avoid side effects and complications from surgery.

The first five weeks after surgery will be the most vital and the most challenging. Your post-op diet will unfold in stages until you’re able to tolerate solid foods. Establishing a new, healthy diet will be integral to maintaining weight loss success throughout the rest of your life.

Stage 1 – Liquid Diet – 1 Week

Your provider will probably recommend and allow you to consume:

  • Water
  • Fat-free milk
  • Fat-free broth
  • Sugar-free jello
  • Decaf tea or coffee
  • Strained cream soup
  • Unsweetened juice

Stage 2 – Pureed Foods – 2 Weeks

During this stage, you will eat foods that have the consistency of a smooth paste or thick liquid. You’ll still want to consume high amounts of protein and the recommended daily 64 oz. of water. Multiple small meals throughout the day will be substituted for three larger meals, due to the diminished capacity of your post-surgery stomach.

  • No caffeinated or carbonated drinks
  • Protein shakes
  • Egg whites
  • Non-fat soft cheese
  • Non-fat cottage cheese
  • Soft fruits and cooked vegetables

Puree or blend solid foods with one of these approved liquids:

  • Water
  • Skim milk
  • Broth
  • Juice with no sugar added

Stage 3 – Soft Foods – 2 Weeks

Anything that can be easily mashed with a fork is considered a soft food, but that doesn’t mean you can eat whatever you want as long as it’s soft. Stage 3 continues the focus on lean, high-protein foods with the gradual introduction of more fruits and vegetables. Stage 3 diets often include:

  • Lean chicken
  • Lean turkey
  • Fish
  • Egg whites
  • Non-fat cottage cheese
  • Non-fat cheese
  • Tofu
  • Potatoes
  • Carrots
  • Green Beans
  • Tomatoes
  • Squash
  • Cucumbers
  • Bananas
  • Avocados

Stage 4 – Solid Foods

Once you’re able to tolerate soft foods, you may begin integrating firmer foods into your diet. You’ll want to chop or dice foods and start slowly to see how your body responds. It’s recommended that you only add one new food per day to accurately assess your body’s reaction. You may find that you have difficulty with dairy products or spicy foods.

Stage 4 carries over the high-protein requirements and daily intake of 64 oz. of water for proper hydration. During this stage, you’ll want to AVOID:

  • Refined sugar
  • High carbohydrate foods
  • Nuts and seeds
  • Popcorn
  • Dried fruits
  • Carbonated beverages
  • Granola
  • Fibrous vegetables like celery, broccoli, corn and cabbage
  • Fried foods
  • Breads and whole grains
  • Beef
  • Pork
  • Shellfish
  • Grapes
  • Beans

At each and every stage of this diet, you’ll want to keep a few things in mind. Be sure to eat and drink slowly, keep your meals small, drink plenty of water between meals, chew thoroughly, focus on high-protein foods and avoid foods with high fat and sugar content.

Again, the above guidelines are just that: guidelines. Your surgeon and/or provider will develop an individual plan for you to follow. The important takeaway is that you stay with your plan, however your doctor designs it, to get the most out of your bariatric surgery. Learn more about Bariatric Care & Weight Loss Management at Baptist Health.

3 Day Diet

Daily Instructions:

Drink 4 glasses of water or diet soda per day. You may use herbs, salt, pepper, lemon, vinegar, Worcestershire, soy sauce, mustard and ketchup on your food.

3 Day Diet Day One


Black coffee or tea with Equal or Sweet & Low

1/2 grapefruit or juice

1 slice toast with 1 tablespoon peanut butter


1/2 cup of tuna

1 slice toast

Black coffee or tea with Equal or Sweet & Low


3 ounces of lean meat or chicken (any kind)

1 cup green beans

1 cup carrots

1 apple

1 cup regular vanilla ice cream

3 Day Diet Day Two


Black coffee or tea with Equal or Sweet & Low

1 egg

1/2 banana

1 slice toast


1 cup cottage cheese or tuna

8 regular saltine crackers


2 beef frankfurters

1 cup broccoli or cabbage

1/2 cup carrots

1/2 banana

1/2 cup regular vanilla ice cream

3 Day Diet Day Three


Black coffee or tea with Equal or Sweet & Low

5 regular saltine crackers

1 oz. cheddar cheese

1 apple


1 boiled egg

1 slice toast

Black coffee or tea with Equal or Sweet & Low


1 cup tuna

1 cup carrots

1 cup cauliflower

1 cup melon

1/2 cup regular vanilla ice cream

The 3 Day Military Diet

People who lose weight with diets do two things very well:

First, they find a diet with a proven track record that they know works.

Second, they’re brutal about putting 100% of themselves into making it work.

You’re probably wondering:

How can I make this work for me?

Today, w’ere going to make it easy for you.

Warning: some of the food suggestions sound gross and beyond unconventional (think hot dogs and ice cream).

We have to confess, we’re not sure how this one came about, or at what level the military was involved, but the 3 day military diet is surprising popular for those who need to get skinny fast.

If you only have a week or so to fit into that little black dress, the Military Diet could be exactly what you are looking for.

The Military Diet isn’t for the feint-hearted though – it’s very low calorie, quite restrictive and highly regimented. It does not involve diet pills.

This three-day diet is based on solid metabolism-boosting science and followers report losing 10 lbs. or more in a week.

However, because you only follow it for three days and then eat less strictly for the next four days, it’s a case of toughing it out for great results.

And when you need to be beach ready in a hurry or have an event to attend by the weekend, the military diet is well worth it.

It’s a true case of no pain, no gain. One that skinny bitches are quite familiar with.

What we like about this diet

Most weight loss diets get pretty complicated, lengthy and often require that you not only weigh and measure all your food but also buy a big list ingredients that take a ton of time to prepare.

Let’s be honest:

Many diets also include supplements that are often more expensive than real food!

Needless to say, this is not a good way to encourage diet compliance. The three day military diet is short and it’s easy. Not to mention, very effective for quick weight loss.

Those previously mentioned complicated diets promote slow and steady weight loss, which is fine if you have the time to lose those unwanted pounds.

If you want to get skinny for a rapidly approaching social engagement or vacation, however, the slow progress can leave you frustrated.

Slow and steady-type diets also require a heap of willpower as you have to stick with them for weeks or even months at a time; that’s not the case with the three day Military Diet.

In sharp contrast to typical weight loss diets, the Military Diet is simple, easy to follow and is built around foods you can buy with one trip to the store.

Each meal is very quick and easy to prepare making it ideal for any non-chefs.

Best of all:

It promises to get you skinny with great results in just a few days.

Who is the 3 Day Military Diet for?

The Military Diet is attracting some stellar reviews and plenty of ardent followers. That’s hardly surprising given the results that many users are experiencing. But does this mean the Military Diet is for everyone?

The Military Diet is best suited to…

· People who have enough motivation to exude lots of willpower—but just for three days.

It’s low in calories which means that you will probably feel hungry, but, again, the diet only lasts for three days. (For something longer, we recommend the 17 Day Diet).

As long as you can hang tough for those 72 hours, you will be rewarded with weight loss and skinny results worth bragging about.

· The military diet is also great for people who have neither the time nor inclination to spend lots of time shopping for and preparing food for a special diet. As you’ll see, the military diet is easy to implement.

· Dieters with a limited grocery shopping budget but who still want great results from their diet are also ideal candidates.

· People who don’t like complicated diets that are hard to follow will appreciate the military diet plan. Unlike many diets, which give you so many choices and decisions to make, the Military Diet, as the name would suggest, is straight to the point – it’s my way or the highway. This makes dietary compliance much easier as you simply eat what you are told to eat and don’t have to spend time planning menus or reading recipes.

What’s the Bottom Line?

One of the most attractive aspects of the Military Diet is its simplicity:

You don’t need to count calories or hunt down weird and wonderful foods; in fact, you could probably start this diet today with the groceries you have in your kitchen right now.

Each meal is designed to be low in calories and provide the optimal mix of protein, carbohydrate and dietary fat for fast fat burning.

The diet may sound simple, but it has everything you need to get skinny quickly.

You’ll see below, most of the meals require very little if any cooking.

Each of the three meals of the three days is clearly laid out making this one of the most straight forward diets to follow. If you’re vegan or vegetarian, you’ll already know how to substitute out the protein or dairy elements of the diet.

The 3 Day Military Diet Plan

Each of the three meals of the three days is clearly laid out making this one of the most straight forward diets to follow. If you’re vegan or vegetarian, you’ll already know how to substitute out the protein or dairy elements of the diet.

Day 1 – Breakfast
1/2 Grapefruit
1 Slice of Toast – preferably wholegrain
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea (with caffeine)

Day 1 – Lunch
1/2 Cup of Tuna or lean protein substitute
1 Slice of Toast
1 cup Coffee or Tea (with caffeine)

Day 1 – Dinner
4 ounces of any meat or protein substitute
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream (coconut milk ice cream is awesome!)

Day 2 – Breakfast
1 egg
1 slice of toast
1/2 banana

Day 2 – Lunch
1 cup of cottage cheese
1 hardboiled egg
5 saltine crackers

Day 2 – Dinner
4 oz of any meat or protein (including hotdogs) substitute with tofu
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream

Day 3 – Breakfast
5 saltine crackers
1 slice of cheddar cheese
1 small apple

Day 3 – Lunch
1 hardboiled egg (or cooked however you like)
1 slice of toast

Day 3 – Dinner
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream

Day 4 – 7

Eat what you like, but keep it to a maximum of 1500 calories a day. Over 80% of people misjudge how many calories they eat, so if you’re serious about getting skinny, you’ll keep a journal.

In addition to the foods listed above, dieters are encouraged to drink lots and lots of plain water to enhance fat loss, flush out toxins and also help you to feel fuller, longer.

Diet sodas and other artificially-sweetened beverages are NOT allowed as they can interfere with fat loss despite being low in calories or even calorie-free.

The Vegan or Vegetarian Way

While the Military Diet is purposely strict, it is possible to personalize it so it suits your individual food preferences. For an easy vegetarian or vegan fix, you can replace the tuna, meat and eggs with your preferred protein replacement or any of the following:

· Lentils

· Soya or Tofu

· Quorn

· Cottage cheese

· Nuts

Other Substitutions:

Not a fan of grapefruit? Half a teaspoon of baking soda in a glass of water will have the same fat-burning benefits.

Don’t like tuna?

Any other fish is an acceptable replacement and if you don’t like fish, any lean protein will work too.

The main caveat:

For all food substitutions is that whatever you substitute has the same amount of calories and/or protein as the food you are eliminating. For example, an apple contains 75 calories so if you choose to eat something other than an apple, it must also contain 75 calories.

Substitutions should also be from similar food groups i.e. replace fruit with fruit and vegetables with vegetables.

This will ensure you preserve the intended balance of nutrients in each meal.

MILITARY DIET Do’s and Dont’s

Getting the most from the Military Diet is pretty simple – just follow the 3 day plan, bitch! But, that being said, here are a few additional dos and don’ts to ensure you don’t make any inadvertent slipups and sabotage your progress…

Do follow the plan to the letter. There is no need to tweak it, change it or modify it. With the exception of the previously discussed food substitutions, just follow the diet as it is written. You are the only person who can get yourself skinny. It won’t work if you don’t follow it correctly.

Do be prepared to tough it out. You probably will get hungry, but you’ll only need to feel this way for three days. You can do it! Use it as an opportunity to develop compassion for hungry people who are not surrounded by piles of calories every day.

Do follow a sensible diet after you have completed the three day Military Diet. A 1500 calorie per day plan is recommend for the rest of the week. In this way, you can use the 3 day military diet plan as a launching pad to better nutrition in the long run.

Don’t snack; many diets allow for snacks but the Military Diet plan does not. Stick with the three meals for three days and you’ll see yourself getting skinnier. Adding calories will just slow down fat loss and make all the trouble less worth it.

Don’t forget to add an extra 100 calories a day if you are a man. Men need more calories than women.

Don’t be tempted to overeat on your days off the Military Diet – you’ll only undo all your good work and you won’t get the skinny bitch results you wanted.

The Science behind the Military Diet

The Military Diet works, and works really well, for several irrefutable scientific reasons.

· It is low in calories. Fat is nothing more than stored calories; every time you overeat or under exercise, your body takes those unused calories and converts them to fat.

To “burn” these calories you need to eat less or exercise more to create an energy (calorie) deficit. Your body makes up the energy shortfall from your stored fat.

The Military Diet is purposely low in calories which guarantees your body will have to resort to using stored fat for fuel so you lose weight.

· It is a form of intermittent fasting. Intermittent fasting is a popular and effective way to diet that involves periods of not eating with periods of eating fairly normally.

Periods of fasting increase insulin sensitivity so that, when you do eat, nutrients are preferentially directed into your muscle and liver cells and away from your fat cells.
Fasting also decreases levels of IGF-1 (Insulin-like Growth Factor). Reduced IGF-1 is strongly linked to increased fat burning, reduced risk of type 1 diabetes and promoting muscle growth and repair.

And while the Military Diet plan isn’t a true fast as you never actually stop eating altogether, any diet lower than 1000 calories per day can be classified as a fast and will have similar effects.

· It is designed to maximize your metabolism. The number of calories you burn per day is called your metabolic rate and the higher your metabolic rate, the better your fat loss results will be.

Many of the foods in the Military Diet have been specifically chosen for their metabolism boosting and fat burning properties. For example…
High protein foods have a high thermal effect, meaning that eating and digesting them uses lots of calories.
High fiber foods such as apples, green beans and broccoli are filling, low in calories and also boost your metabolism.
Foods high in calcium such as ice cream and cottage cheese are strongly linked to faster fat burning because calcium binds to fat and helps it pass through your digestive system rather than be digested. 1

Going Hardcore on the Military Diet

One of the most attractive and unusual aspects to the Military Diet is that it only lasts three days. After that time, you eat a more relaxed diet of around 1500 calories per day to maintain your new found skinniness and in some cases, become skinnier.

Why doe this matter?

It will ensure great results but also limits the amount of time you have to stay mentally strong.

However, if you want even better results, you can stay on the Military Diet for longer. Instead of for following the diet for three days and then easing off for four, simply repeat days one to three and then day one again to make seven so your diet week looks like this…

Monday – day one

Tuesday – day two

Wednesday – day three

Thursday – day one

Friday – day two

Saturday – day three

Sunday – day one

While this approach will be tough, your efforts will be very well rewarded. This is an ideal approach for when you need to lose the most amount of weight possible in the least amount of time e.g. before looking your best at a wedding.

Exercise and the Military Diet

Exercise is not essential during the Military Diet, but light to moderates workouts are highly recommended and will enhance your fat loss results. Exercise burns calories and because you will not be eating as much as normal, these calories will have to be supplied by your fat stores. This will be reflected in faster fat loss than dieting alone can produce.

If you are currently not much of an exerciser, start by walking for 20-30-minutes per day every day of the week. We highly recommend the use of a basic pedometer like this one or more advanced fitbit to keep you aware of your activity levels. Make your walks brisk and purposeful by really striding out and pumping your arms.

If you are already exercising regularly, feel free to continue with your current schedule but be aware that, during the Military Diet, you may feel a little tired or weak. You might need to dial back on the duration and intensity of your workouts a little.

Getting the best results from the Military Diet

While you could simply follow the Military Diet plan and get good results, there are several things you can do to make your weight loss journey even easier and more effective. Getting skinny in a hurry is serious business and we want you to be successful.

1. Start each day with a big glass of water and drink water before every meal. Water is calorie free and filling and you’ll feel less hunger if you drink lots of water each and every day.

2. Buy your food in advance so you don’t have to go grocery shopping when you are hungry. Hunger can wreak havoc on your willpower so avoid shopping for food when you are hungry. Wait until you have completed the diet before heading to the store for groceries and you’ll avoid buying all those foods you know you shouldn’t.

3. Do your daily walk or workout first thing in the morning on an empty stomach to preferentially burn fat. If you have no food in your system your body is much more likely to use fat for fuel. If this is not possible, try to walk before meals, rather than after.

4. Recruit a diet buddy so you don’t have to go it alone. Tell a friend or relative about the Military Diet and get them to do it too. This will add an element of motivating peer pressure for both of you and will mean you are more likely to stick to the plan. Make your diet buddy your workout buddy too to maximize exercise adherence.

5. Remember to take before and after measurements to track your progress as nothing motivates more than seeing your success in black and white. Put on the outfits you plan to wear at the end of the week before you start the diet so you see and feel how differently they fit a few days later.


Like the army itself, the Military Diet is no muss and no fuss but certainly gets the job done. If you are looking for a straightforward, no-frills way to lose weight fast then the Military Diet is for you. Of course, like any diet, it’ll only work if you actually put it into action and as this is the most “excuse free” diet around, there is no reason you can’t start it tomorrow!

  • TheMilitaryDiet.com promises to help you lose up to 10 pounds in one week
  • Although the plan greatly reduces your calorie intake, a 10-pound weight loss is not typical, according to health experts
  • The Military Diet does not have any ties to the armed forces.

Most dieters have one simple goal: to lose as much weight as possible, in as short a time frame as possible. So it’s no wonder why the so-called “Military Diet” is so popular.

According to the website TheMilitaryDiet.com, the weight loss plan could help you drop as much as 10 pounds in one week. If that promise wasn’t alluring enough, the website claims you can do this without exercise while eating saltine crackers and vanilla ice cream.

So what’s up with this mysterious diet? Where does it come from, and is it at all legit? Here’s what you should know.

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What is the Military Diet?

According to the website, the Military Diet requires you eat specific foods for breakfast, lunch, and dinner over the course of three days. The meal plan is extremely calorie-restrictive: on the first day, for instance, you can only eat roughly 1078 calories. (For comparison, the average, moderately active male needs roughly 2400 to 2600 calories per day.)

After the initial three-day period, you can eat whatever you want for the next four days, as long as you don’t consume more than 1500 calories. If you do this for a whole month, you can lose up to 30 pounds, according to the website.

So what do you eat on the Military Diet? Here’s a sample plan.


  • cup of black coffee
  • half of a grapefruit
  • a slice of dry toast


  • half a cup of tuna
  • slice of dry toast
  • black coffee


  • 3 ounces of any type of meat
  • cup of green beans
  • half of a banana
  • small apple
  • cup of ice cream

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The website offers substitutions for people who don’t like, or can’t eat, certain foods. For example, if you hate grapefruit, you’ll get the same weight loss benefits by drinking baking soda in your water. Ew. As Jaclyn London of Good Housekeeping wrote, these substitutions are meaningless and aren’t backed by science.

Why is it called the Military Diet?

Honestly? We don’t know. While TheMilitaryDiet.com offers plenty of information, including a section with frequently asked questions, blog, and alternative meal plans for vegetarians, there are no authors, experts, or webpage owners listed. And while the name implies a military connection, the page doesn’t actually claim any ties to the armed forces. (MensHealth.com reached out to the website for more information and will update if and when we hear back.)

We do know, however, that the plan has previously gone by other names, such as the Cleveland Clinic diet, the Mayo Clinic diet, the Kaiser diet, and the Birmingham Hospital diet. According to CNN.com, none of these organizations have actually endorsed the diet.

We also know that the Military Diet is not associated with the armed forces in any way, says Roland Paquette, PA-C, an assistant professor in physician assistant studies at UT Health San Antonio. A former Green Beret who served in the United States Special Forces from 2004 to 2006, Paquette tells MensHealth.com that the army did not institute a specific diet to get cadets into shape.

“I pretty much ate everything that was available, because you’re so active all the time,” Paquette says. He adds that pancakes, French toast, and biscuits and gravy were common breakfast menu items — none of which are on the Military Diet.

Maj. Carla Gleason, a spokeswoman for the Pentagon, confirmed this. She told MensHealth.com that the United States Department of Defense does not endorse any meal or diet plan outside of what’s listed in its Warfighter Nutrition Plan, a guide that was developed to meet the nutritional needs of service members.

Is the military diet safe or healthy?

In the short term, following restrictive diets likely won’t do much harm. But you’ll definitely be hungry, and you may experience dizziness, headaches, and fatigue, especially if you’re working out while on the diet.

According to Paquette, the Military Diet does have one advantage over other weight loss plans: unlike other diets like Keto, which tend to eliminate entire food groups, the military diet includes a mix of protein, carbohydrates, and fats, albeit in tiny amounts. But he says the guidelines for the diet are simply too general to be considered healthy. For instance, breakfast on the first day simply lists “toast,” without specifying whether it’s whole-wheat or white.

“It’s hard to say exactly looking at the foods whether they’re good for you or not,” he says.

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Can you really lose 10 pounds in one week?

Sure, this plan could help you lose weight, but probably not 10 pounds— and definitely won’t help you keep it off long-term. Most of it is likely to be water weight, according to our experts.

Kristen Kizer, a registered dietitian at Houston Methodist Hospital, says that while the Military Diet website claims that the specific foods you eat on the diet can help you “burn fat,” that’s just not the case.

“The Military Diet has ‘fad diet’ written all over it, claiming special food combinations can help you lose weight and allowing for unhealthy fake foods, like hot dogs and one cup of ice cream,” she says.

Most health professionals advise only losing one to two pounds per week, and “even this can be challenging” for some people, says Kizer. Weight loss depends on such a wide range of factors, from genetics to body weight, that it’s impossible to make the claim that one diet will help everyone lose a certain amount of weight in a given time frame.

Even if you do lose a few pounds, it’ll probably water weight that will be regained, Kizer adds. Plus, as is the case with yo-yo dieting and fasting in general, a “feast-or-famine cycle can have negative long-term effects on your metabolism,” she explains, making it easier for you to regain the weight you’ve lost.

Dieters are encouraged to pair the diet with intermittent fasting for better results. If you’re not aware, intermittent fasting calls for eating not eating between 16 hours to an entire day. The Military Diet encourages eating during an 8-hour window while fasting for the remaining 16 hours each day to increase fat burning.

“The Military Diet has ‘fad diet’ written all over it.”

Can you snack on the military diet?

Technically, no. According to the website, extra food and snacks cannot be added to the outlined plan. However, it is possible to save food from each meal to eat at different times.

For example, you could treat yourself to the vanilla ice cream as an afternoon snack instead of eating it at dinner.

As the website claims, “Spacing out your food won’t make any difference to the diet’s results. Just don’t eat food that’s not listed on the diet!”

What’s the right way to lose weight?

As any successful dieter or medical professional can tell you, slimming down takes time.”Weight loss is a long-term game,” Paquette says.

Dr. Holly Lofton, director of the medical weight management program at NYU Langone Health, recommends people start by keeping a food journal to monitor average daily caloric intake. Then look at where you can make easy changes: for example, by cutting three slices of bread at dinner down to two.

It’s best to start slowly by removing empty calories from processed foods, snacks, and beverages, she advises. And of course, a healthy diet should include plenty of vegetables, high-fiber fruits and protein.

Simply put: low-calorie diets like the Military Diet may help you shed a pound or two in the short-term, but they’ll never give you long-lasting results.

“We’ve learned almost any fad diet will help you lose weight, but the regain rate is high,” says Kizer. “No one likes to hear it, but small, realistic changes done by the whole family with good social support is still the best way to make lasting change.”

At the end of the day, both Paquette and Kizer agree that the Military Diet probably does more harm than good.

“Do I think it could be detrimental to the millions of Americans who already have an unhealthy relationship with food?,” says Kizer. “Yes.”

Melissa Matthews Health Writer Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.

Atten-SHUN! Do you want to lose 10lbs/5kgs in just 3 days, soldier? Then why not try the military diet (also known as the 3 day diet), and get a head start with this military diet shopping list?

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Losing 10 pounds in only 3 days sounds like some super secret military technology, but it’s actually the proclaimed benefits of this diet. The concept of the military diet is a simple 3 day diet plan: significantly and strictly limit your calorie intake for 72 hours, and eat normally and healthily for the rest of the week. And we mean “strict”. There is absolutely no snacking allowed! Rinse and repeat until you reach your desired mass.

But, before we get into the actual meal-plan and military diet shopping list, let’s go over some queries. However, you can skip the FAQs and of your military diet shopping list.

Military Diet FAQs

Will I lose weight?


The idea behind most diets is creating a calorie deficit. If you eat more calories than your body burns, you’ll put on weight. If you eat less than your body requires, you’ll lose it. Therefore, the rather extreme method of vastly restricting your total calories with this 3 day diet plan will certainly have an impact on your weight.

Whether you’ll lose the much touted military diet results of shedding 10lbs/5kg will be down to your pre-diet status. Unless you’re very overweight or obese will probably lose less than the full 10lbs/5kgs. This is because you simply don’t have as much to lose.

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Does this have anything to do with the military?

No. Not at all.

The story attached to this diet is that the military would put recruits on it so they’d experience rapid weight loss to get them to a target weight. However, there is absolutely no evidence to show that such a diet was ever implemented by US military forces. They have even claimed that it has nothing to do with them.

Is the weight loss sustainable?


The weight you’re losing whilst on the military diet is mostly water. But why is this?

Elaine Magee, a registered dietitian, has this to say about the weight being lost being water rather than actual fat.

“With this type of low-calorie, lower-carbohydrate diet, you are losing mostly water and potentially some muscle. Water weight drops quickly as the body’s glycogen stores decline, which happens when you restrict carbs and calories. Weight will come back when you begin to eat normally again.”

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This means that when you reach your target weight and start eating regularly again, you’re going to put that water weight back on.

The military diet is merely a quick-fix rapid weight loss program. It won’t make you get into the habit of good healthy eating and lifestyle which is the bedrock of sustainable weight loss. Unless you’re knowledgeable of healthy eating and living a healthy lifestyle, chances are that the weight loss you make during the military diet isn’t going to stay off.

Is the military diet healthy?

In the long term, it isn’t. Whilst you’re encouraged to eat healthily for the other 4 days, what you are eating in those 3 days isn’t very nutritionally beneficial. Your meals will be made up of processed meat (hot dogs), high-sugar (ice cream) and high-salt food (saltine/cream crackers), and a low variety and quantity of fruit and vegetables. This means you’re not getting enough fiber or vital vitamins for your body to function properly.

There are some claims that this combination enhances weight loss, but there is absolutely no scientific proof of this. Indeed, high sugar is linked to diabetes, salt and sodium can cause hypertension and high blood pressure, and processed meat is considered to increase the risk of cancer.

It’s possible that doing the military diet on only a short-term basis carries much lower health risks than keeping up for a prolonged period. However, as no official scientific or dedicated study has ever been done into this diet yet, it’s hard to be sure. It’s up to you if this is a risk you’re willing to take.

Should I exercise whilst on the Military Diet?

Not during the 3 days you’re keeping to the restricted calorie meal-plan.

This is because you’re already on a massive calorie deficit. If you exercise you’re going to be burning a lot of the very few calories you’re already eating. This is going to make you very tired and hungry.

Can I eat to a different meal plan?

Essentially, yes.

The only main requirement is to stick to the designated calorie intake for each day:

  • 1,400 calories on day 1
  • 1,200 calories on day 2
  • 1,100 calories on day 3

If you’re concerned about whether what’s in the original meal plan is not as healthy as it should be, you can certainly substitute food, as long as you stay within the set calorie limits.

Would you recommend the Military Diet?

This is down to your personal goals. If you want rapid short-term weight-loss, then this will work. In essence, this is a very simple, easy to follow diet that doesn’t require any special supplements or expensive and difficult to source food.

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If you have existing health problems then you absolutely should consult your doctor first. Although, we would always recommend consulting your doctor, whatever your health status, before starting any diet.

If you’re looking for sustained and healthy weight loss, then we would not recommend this. We would recommend changing your eating and grocery shopping habits to make lifelong sustainable adjustments, such as using a healthy grocery list. Other diets, like the flexitarian diet, are highly ranked by organizations such as USA News (the military diet/3-day diet isn’t ranked at all) and is much healthier in terms of the nutrients you’ll be consuming doing these. Also, you should increase your physical activity to help you lose weight more sustainably and healthily.

Military Diet Plan

The following military diet menu is the same one that is found in many places around the internet. The fact that the military diet is so straightforward and well defined is one of the reasons it’s become so popular, as it’s easy to follow.


  • ½ grapefruit
  • 1 slice of bread or toast with 2 tablespoons of peanut butter
  • 1 cup of tea or coffee (without milk or sugar)


  • 1 slice of bread or toast
  • ½ can of tuna
  • 1 cup of tea or coffee (without milk or sugar)


  • 3oz/85g of any meat
  • 1 cup of green beans
  • 1 small apple
  • ½ a banana
  • 1 cup of ice cream


  • 1 egg (cooked to your preference)
  • 1 slice of bread or toast
  • ½ banana
  • 1 cup of tea or coffee (without milk or sugar)


  • 1 cup of cottage cheese
  • 1 hard-boiled egg
  • 5 saltine/cream crackers
  • 1 cup of tea or coffee (without milk or sugar)


  • 2 hot dogs (no bun)
  • 1 cup of broccoli
  • ½ cup of carrots
  • ½ banana
  • 1 cup of ice cream


  • 1 slice of cheese
  • 1 small apple
  • 5 saltine/cream crackers
  • 1 cup of tea or coffee (without milk or sugar)


  • 1 egg (cooked to your preference)
  • 1 slice of bread or toast
  • 1 cup of tea or coffee (without milk or sugar)


  • 1 cup of tuna
  • ½ banana
  • 1 cup of ice cream

3 Day Military Diet Shopping List

Now that you know the score and the diet plan, here you can find and download a printable version of your military diet shopping list. For the other 4 days a week, we highly recommend eating healthy. To assist with this, you can use our healthy grocery list template for pointers and inspiration.

Once more, we highly recommend consulting a doctor before undertaking any sort of diet.

Meat & Fish

  • 3oz/85g meat
  • 2 cans of tuna
  • 1 jar/pack of hot dogs

Dairy & Eggs

  • 3 eggs
  • Sliced cheese
  • 1 tub cottage cheese


  • 1 grapefruit
  • 1 cup/150g green beans
  • 1 cup/175g broccoli
  • ½ cup/75g carrots
  • 2 bananas
  • 2 small apples

Bread & Dry Goods

  • 1 loaf bread
  • 1 pack saltine/cream crackers
  • 1 jar peanut butter
  • Tea
  • Coffee


  • 1 tub vanilla ice cream

Have you been on the military diet or a similar 3 day diet plan? Do you think you’ll be making healthier substitutions to your military diet shopping list? Would you recommend any other diets instead of this one? Let us know in the comments.

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