To Top

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 shed those pounds rapidly (up to 10 pounds (4.5 kg) in just a week), the military diet, also referred to as the 3-day diet, involves an eating plan for three days,  followed by 4 days of a small break from dieting, and this meal plan is repeated over and over until you reach your goal weight.

The diet’s supporters claim that it was created by nutrition experts in the US Army to get the troops ripped in no-time. Withal, reports suggested that it isn’t officially linked to the military. In fact, the same diet has other nicknames as well, like the navy or the ice cream diet.

The Important Thing Though: This specific diet is based on low-calorie meals that are supposed to help you lose a lot of weight in one week. 

How Does It Work Though?

The diet is actually composed of two different phases, and it doesn’t last longer than a week. When it comes to the first phase, meaning the first 3 days, your breakfast, lunch and dinner are based on a specific low-calorie eating plan. You’re not allowed to eat anything else between those meals, and you should consume about 1,100 to 1,400 calories daily.

Usually, adults require more calories than those to be productive, and if you feel like such a number of them doesn’t make you feel good, check a calorie calculator to adjust those numbers to your own body type.

For the 4 remaining days of the week, consume healthy meals that don’t come with a lot of calories. The diet’s supporters insist that you can follow this meal plan over and over again until you get the desired result.

Important Notes: The first phase of the diet comes with a lot of restrictions, especially when it comes to your calorie intake, contrary to the remaining 4 days. 

First-3-Days Meals

In case you were wondering, coffee is not restricted, nor is the quality you can consume. However, you should take care when it comes to how much sugar or cream you add to it. Last but not least, don’t forget to drink a lot of water.

Phase Number 2

Though phase number two doesn’t limit you that much, it’s still part of the diet. You can eat a snack or two every now and then, and you can eat whatever you want, as long as it doesn’t have a lot of calories. Withal, you should stay focused when it comes to portion control. Moreover, don’t consume more than 1,500 calories a day.  Simple, right?

Verdict: Though the first three days might seem tough, you can eat relatively freely in the remaining 4 days. You still have to focus on eating healthy though. 

More Foods and Spices Allowed

  • Splenda
  • A bit of mustard
  • A bit of relish
  • Lemon pepper
  • Gum (sugar-free) and mints
  • Salt and pepper and nothing else
  • Broth

Three-Day Military Diet Shopping List


  • 2 cans of Tuna, either canned (water only) or fresh
  • Cheddar cheese
  • Hot dogs, either turkey or beef. No fillers, no mixed meat.
  • Cottage cheese
  • Any kind of meat, like poultry, seafood, pork, beef etc. Try to avoid canned or cured meat, but if you have any, low-sodium should be your choice
  • Peanut butter, crunchy or smooth


  • Whole wheat bread would be best, but other sorts are OK too.
  • Crackers, either plain or saltine

Fruit and Vegetables

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


  • Caffeinated coffee and/or tea

Vanilla ice cream

Preferred Beverages

  • Black tea or caffeinated coffee. This is allowed just for day 1, and you should drink those before or after the first or the second meal, without any milk or sugar.
  • From day 2, consume only water. Take how much you weigh in pounds, divide that by two and then drink that much water in ounces. For instance, if we assume that you weigh 200 pounds, then your water consumption should be 100 ounces at minimum.
  • If you want to drink something sweet, opt for a hot chocolate. However, sugar is not allowed.
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.

More inLifestyle

You must be logged in to post a comment Login

Leave a Reply