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This Military Diet Is Said To Make You Lose 10 Pounds In A Week

Weight loss is never easy! Everyone wants to keep a healthy body and mind. And we can possibly achieve this if we keep an eye on a healthier and happier lifestyle. More than the need to exercise, we have to first pay attention to nutrition. It’s said that for us to obtain optimum wellness, we have to understand that it is 80 percent nutrition, 20 percent exercise. And with all those fitness and diet fads that are going viral day by day, we pull off some of the things you need to keep in mind about “military diet” – today’s one of the world’s most popular meal plans.

What is the so-called Military Diet?

Claiming to help you lose weight quickly for even up to 10 pounds (4.5 kg) in a single week, military diet, also referred to as the 3-day diet, involves a 3-day meal plan followed by 4 days off, and the weekly cycle is repeated again and again until you reach your goal weight.

Proponents of the diet claim that it was designed by nutritionists in the U.S. military in order to get soldiers into top shape quickly. However, reports said that this particular diet isn’t affiliated with any military or governmental institution. In fact, the term ‘military diet’ goes by several other names as well, including the navy diet, the army diet, and even the ice cream diet.

The Bottom Line: The military diet is a low-calorie weight loss diet that is claimed to promote significant weight loss in just one week.

How Does the Military Diet Work?

The 3-day military diet is actually split into two phases over a seven-day period. For the first three days, you must follow a set low-calorie meal plan for breakfast, lunch, and dinner. There are no snacks between meals and the overall total calorie intake during this phase is roughly 1,100 to 1,400 calories per day.

The said calorie intake is much lower than the average adult’s intake, but you can check your own calorie requirements using a calorie calculator.

For the remaining 4 days of the week, you are encouraged to eat healthily and continue to keep your calorie intake low. Proponents of the diet claim that you can repeat the diet several times until you reach your goal weight.

The Bottom Line: The first 3 days of the military diet have a set meal plan and involve calorie restriction. The remaining 4 days have fewer restrictions.

The Meal Plan

Feel free to drink as much coffee or tea as you want, as long as you don’t add any calories from sugar or cream. Drink plenty of water, too.

The Remaining FOUR Days of the Week

The remainder of the week also involves dieting. Snacks are permitted and there are no food group restrictions. However, you are encouraged to limit portion sizes and keep total calorie intake under 1,500 per day. Good news? There are no other rules for the remaining 4 days of the diet.

The Bottom Line: The first 3 days of the diet have a set menu, while the other 4 are less restricted. You are still encouraged to eat healthily and restrict calories for the remaining 4 days.

Additional Foods and Spices Allowed

  • Splenda
  • Small amounts of mustard
  • Small amounts of relish
  • Lemon pepper
  • Sugar-free gum and mints
  • Salt and pepper but no other seasoning
  • Broth

Three-Day Military Diet Shopping List


  • Tuna, fresh or canned in water, 2 cans
  • Cheddar cheese
  • Beef or turkey hot dogs. Avoid mixed meat wieners with fillers
  • Cottage cheese
  • The meat of any type, including (but not limited to) seafood, beef, pork, or poultry. If using canned or deli meat, look for low-sodium
  • Peanut butter, crunchy or smooth


  • Any type of bread, but whole wheat is best
  • Saltine or plain soda crackers

Fruit and Vegetables

  • Grapefruit
  • Green beans
  • Broccoli
  • Carrots
  • Bananas
  • Small apples


  • Caffeinated coffee and/or tea

Vanilla ice cream

Allowed Beverages

  • Caffeinated coffee or black tea for the first two meals of day one only. No added sugar or milk.
  • Water only from then on. Here is what to aim for: Take half of your weight in pounds and drink at least that many ounces of water. For example, if you weigh 160 pounds, drink at least 80 ounces of water per day (more if you exercise vigorously).
  • Sugar-free hot chocolate made with water, not milk.
You may want to try it out and see how it works for you. Don’t forget to share your experience with us by hitting the comment section below.

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