I have posted this diet for informational purposes only! I am not responsible for anything! Please check with your doctor before starting this diet.
3 Day Diet
Breakfast–½ Grapefruit, 1 Slice of Toast, 2 Tablespoons of Peanut Butter, and Coffee or Tea
Lunch--½ Cup of Tuna, 1 Slice of Toast, and Coffee or Tea (any brew, as long as it’s caffeinated)
Dinner–2 Slices of any type meat (About 3 ounces) 1 Cup of Green Beans, ½ Banana, 1 Small Apple, and 1 Cup of Vanilla Ice Cream (YUM)!!!
Tips to Try:
Warm the apple and/or banana and eat them over the ice cream. Delicious!
Cook the green beans with the meat or simmer them in the broth. Mmmm :)
Breakfast–1 egg, 1 Slice of Toast, and ½ Banana
Lunch–1 Cup of Cottage Cheese (Or 1 Slice of Cheddar Cheese), 1 Hard Boiled Egg, and 5 Saltine Crackers
Dinner--2 Hot Dogs, (no buns), 1 Cup of Broccoli, ½ Cup of Carrots, ½ Banana, and ½ Cup of Vanilla Ice Cream
Breakfast–5 Saltine Crackers, 1 Slice of Cheddar Cheese, and 1 Small Apple
Lunch-1 Hard-Boiled Egg, and 1 Slice of Toast
Dinner–1 Cup of Tuna, ½ of a Banana, and 1 Cup of Vanilla Ice Cream
his diet works on chemical breakdown and is proven. Do not vary or substitute any of the above foods. Salt and pepper may be used, but do not use any other seasoning. The diet is to be used for three days at a time.
In three days you should lose up to 10 pounds. After three days of dieting, you can eat your normal foods, but do not over do it. After four days of normal eating, you may start back on the 3 day diet again. You can lose up to 40 pounds in a month if this diet is followed precisely.
This is a safe diet and can be used by many different individuals and body types. Exercise is recommended.
REMEMBER: Do not eat/snack between any of the meals!
NOTE: Coffee or tea for the first two meals of Day 1 only. Water only from then on. Water intake is unlimited.
Food Choices Explained
Toast = 1 slice of any type of bread but preferably whole wheat bread. Can be toasted or ate without toasting.
Peanut Butter = Can be home pressed or bought by the jar for convenience. Choose brands with less sugar (such as JIF®). Can be crunchy or smooth.
Coffee or Tea = Plain, black coffee or tea that is caffeinated. Nothing added.
Tuna = Fresh or Canned tuna fish.
Any type meat = Exactly that, any type of meat, May be fresh, or canned meat. Includes but not limited to: Seafood, beef, pork, or poultry. If opting for canned or deli meat, buy the lowest in sodium and fillers, and the closest to fresh as possible.
Egg: Where it’s not specified, the egg can be cooked in any manner that you prefer. For a hard-boiled egg, start in cold water and bring to a boil. After water begins boiling, cook for about 12 minutes.
Saltine crackers = Plain soda crackers. If not available, just use plain crackers.
Hot Dogs: Beef franks, turkey franks, etc. Franks with only one type of meat. The cheap, mixed meat wieners, with unhealthy fillers, are not recommended.
Slice of Cheddar = About two ounces of cheddar cheese.
Please read this entire section, I feel that it’s important!
If you’ve read the whole diet plan above, you will have read that there are to be no substitutions on this diet. It says that for a reason. It’s not so that we can make you eat yucky food or to make it sound diet-ish, (my own word). The foods on the menuwork togetherand provide the proper chemical reactions in the body that will boost metabolism, provide energy, help with sugar swings and jump start the fat burning process.
However, I’m bombarded with questions on substitutions everyday, and I felt that I should comply to some of your requests and do a little research. For the record, “I still DO NOT RECOMMEND substitutions.” The results are not guaranteed. I’m only providing this resource, based on research, for your convenience and due to the popular demand. If you choose to substitute, you do so at your own risk.
I understand that some must find an alternative due to health and medical reasons. I completely understand your dilemma, and it is for those people that I truly dedicate this section. Omitting a menu item because you do not like the taste is really not the best reason to skip it. Please do not complain that you have had less than expected results if you didn’t try to follow the menu as close as possible. However, please know that I’m here for each one of you and I wish all of you great success, whatever your choices! That’s why I do what I do. It’s all about the end result and our health after all, is it not?
With that being said, I will fill you in on some of my research findings and we’ll see how this goes. I encourage those who choose to substitute to post their results, both here, and on our Facebook page, and as to whether or not that you feel that substituting was a good choice. This will help others along their journey that may have the same questions.
*Substitutions can often be made by switching out with something that has the same nutritional value. Such as similar amounts of fats, carbohydrates, calories, vitamin content, protein and/or fiber.
1 slice of toast (whole wheat bread). “One” of the following =
1 ounce (1/8 cup) of sunflower kernels (these are also gluten free, but refrain from the Planters brand which has traces of gluten)
½ cup of whole grain cereal (such as Kashi Go Lean)
½ high protein nutrition bar
5 ounces of meal replacement shake
2 ounces (¼ cup) of low fat yogurt with ½ teaspoon of flax seed
½ teaspoon of baking soda in a glass of water at least 30 minutes before eating. Use another piece of fruit in its place when you eat.
Banana "One" of the following =
2 kiwi = 1 banana (so for ½ banana days have 1 kiwi)
1 cup of papaya
Peanut Butter "One" of the following =
Sunflower seed butter
Same measurement of sunflower kernels
Tuna (Same measurement unless specified) “One” of the following =
2 ounces of cooked chicken meat (to replace half cup of tuna, 4 ounces for whole cup)
Hot Dogs (Beef or Turkey Franks) “One” of the following =
Beans or lentils, any type (4 0unces, or half cup per frank)
Egg "One" of the following =
1 cup of milk
1 Chicken wing
¼ cup of seeds or nuts
2 slices of bacon
Vanilla ice cream “One” of the following =
Same measurement of strawberry or banana flavored milk (not chocolate because chocolate contains caffeine)
Same measurement of low fat yogurt with small amount of fruit
Green Beans "One" of the following =
Lettuce leaves with a few cherry tomatoes
Tomato (same measurement)
3 cups of raw spinach or 1 cup cooked and drained
2 cups of fresh spinach ( or ½ cup cooked, boiled, drained )
Same measurement of beets
1 whole bell pepper
( Or ) make a small salad with 1 cup of fresh spinach, ¼ bell pepper and a few cherry tomatoes. May use salt, pepper, mustard, lemon pepper or lemon juice to season)
Broccoli "One" of the following =
Cheddar Cheese "One" of the following =
Cottage cheese, (1 cup to substitute 1 slice)
2 ounces of ham
Cottage Cheese "One" of the following =
2 Ounces of cheddar cheese (to substitute 1 cup of cottage cheese)
2 ounces of ham
Coffee or Tea =
Sugar free hot chocolate (the kind mixed with hot water)
MOVE IT! MOVE IT! MOVE IT!
Many have asked if they should exercise on this diet. The answer is “yes!” You should exercise on every other diet and this one is no different. Remember, this diet is used by the military! You don’t find those people sitting on their rumps! :)
Exercise should also be incorporated on at least two of your days off. Now, the tricky part. The type of and duration of exercise depends on different factors such as current activity level and how lean you are.
If you are severely overweight, you might only be able to handle a brisk walk around the block until you get stronger. That’s okay. just keep moving! It’ll get easier eventually. Just don’t give up. You may only be able to walk around the block this week, but next week you can try two! At the end of your journey you may be strong enough to run a marathon! It is possible!
If you are already active and have more muscle, go ahead and push yourself even more! You’ll gain even more muscle and the more muscle you gain the more you can exercise! ;) You’ll look leaner and more toned and will be much healthier in general.
Of course it’s always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.
What about my 4 days off? I’m afraid I’ll gain it back!
Gaining the weight back on the four days off is a concern for many. Granted, if you decide upon cheesecake and candy bars instead of your fruit you may gain it back indeed!
However, it doesn’t have to be that way. As long as you keep up your good eating habits and stay active you will be able to keep it off. For those of you who may need help staying focused on the four days off, I suggest using a free service, My Fitness Pal. You can use it from your computer or mobile device. It’s very handy and helps you stay on track and keep you informed. It even helps you keep track of your exercise!
Additional tips for your four days off:
Continue to drink your water as before. Take half of your weight in pounds and drink at least that many ounces of water. Example: If you weigh 160 pounds, drink at least 80 ounces of water per day. (More is needed for vigorous exercise, caffeine intake, etc.
Take dietary supplements, including a good multi-vitamin/mineral supplement. Some other good choices are Omega 3, herbal system cleansers, and food enzymes. (DO NOT take supplements during the three days of the diet unless recommended by a health care provider).
Continue eating nutrition packed food although in more variety,
Use your four days off to refocus and prepare for the 3 days back on .
I’ve heard all sorts of buzz about The Military Diet for years. And while I don’t believe in quick fixes (i.e. fad dieting), I think that this would be an acceptable jumpstart to an after holiday clean eating plan.
Dieting in my book does not work. Sure you’ll lose weight quickly sometimes, but for the most part if you levitate away from the diet and revert to your old ways then you gain the weight back quickly and actually gain back more in a lot of cases. Simply put, dieting does not work. There are no quick fixes or extreme diets to get you your goals, it has to be a lifestyle change!
Although I didn’t not indulge in the Thanksgiving feast as much as I usually do, I still ate alittle off track.
A friend suggested The Military Diet. If you follow the guidelines above, it calls that you’ll lose 10 lbs in 3 days. Now people will love this and others will criticize it horribly “losing 10 lbs in 3 days is extremely unhealthy” and it may be. We’re all entitled to our opinions.
I have decided to try this out for the next few days to aid with a holiday debloat. I’ll post my meals and opinions of each over the next 3 days!
If you’ve ever tried The Military Diet, please share your experience with me! I am very curious!
Good morning everyone! Last week I attempted the military diet. The first two days are a breeze but the last day kicked my ass. So in this review, I’m going to give you the diet plan, my tips, and ways to curb hunger during the diet.
Breakfast is pretty filling. You are allowed half a grapefruit and a slice of toast with two tablespoons of peanut butter and a cup of coffee or tea, unsweetened. I enjoyed this breakfast, except the grapefruit part. I tried to find a substitute for the grapefruit but there is none.
Lunch is a bit dry, ½ a cup of tuna, a piece of toast, and another cup of coffee or tea, unsweetened. The only thing you can add to the tuna is salt and pepper. HOWEVER if you don’t enjoy tuna, you can substitute it with canned chicken or an ounce and a half of fresh chicken. Vegetarians can substitute the meat with tofu, black bean burgers, or a protein supplement.
Dinner is 3 ounces of any meat (I used hamburger, it’s easier to measure out and you can make it look like its a larger portion), 1 cup of green beans, a small apple, a half of a banana, and a cup of vanilla ice cream. One thing I did for the ice cream and the fruit was I sprinkled slices of apple and banana with cinnamon and baked it, then topped the ice cream with it. If you don’t like green beans, substitute with broccoli, cucumber, zucchini, or peas. If you are vegetarian, substitute with tofu, black bean burgers, or a protein supplement.
Breakfast is one egg, cooked however you like (I hard boiled a few eggs for the diet so I had a hard boiled egg), a slice of toast, and the other half of your banana. I crumbled up the egg, added salt and pepper, and put it on top of the toast.
Lunch is a hard boiled egg, 5 saltine crackers, and a cup of cottage cheese. If you’re like me, you do not like cottage cheese too much and can barely stomach a few bites, let alone a whole cup. For this, you can substitute two thin slices of sharp cheddar cheese. I use cracker barrel because they sell it in a thin cube shape and I just love the taste.
Dinner is 2 hot dogs with no bun, a cup of broccoli, ½ cup of carrots, ½ a banana, and a half cup of vanilla ice cream. For this, I sliced my hot dogs into very thin chunks, and stir fried broccoli, carrots, and hot dogs. I added a teeny bit of soy sauce for flavor. I topped my ice cream with fresh banana and cinnamon.
Breakfast is one slice of cheddar, 1 small apple, and 5 saltine crackers.You can top the crackers with the cheddar or you could top the crackers with apple slices. It’s all up to you.
Lunch is a hard boiled egg and one slice of toast. It’s not much to eat so you’re going to be hungry for a little. I recommend trying to hold off on eating lunch until the afternoon, treat it as more of a snack.
Dinner is a cup of tuna (or any of the aforementioned substitutes), half a banana and a cup of vanilla ice cream. If you made it to today, CONGRATS! This diet is not very easy and you are successful.
So, typically you could expect to lose about 7 pounds, but you could lose as much as 10 pounds! The MOST IMPORTANT THING is stay hydrated. 8-10 glasses of water will aid with losing weight.
If you are getting hungry, one thing that is helping me is reminding myself that I’m doing this for my health. I also start counting to 10 because as Kimmy Schmidt says, “You can do ANYTHING for 10 seconds.” And it’s true. You can! Be strong and remember your reason for losing weight.
Like this article? Want to see more? Follow me! I plan to review crash diets in my test kitchen, as well as recipes that are healthy. I personally enjoy the paleo lifestyle, but if you have any diets or recipes that you are curious about or have any questions, please send me a message. I’ll try to get back to you as soon as possible!
Okay, going to do the Military diet again starting tomorrow. Last time I lost 8 lbs in those 3 days, so I’m hoping to lose between 8-10.
breakfast ½ grapefruit, i slice of toast, i tbsp peanutbutter coffee or tea lunch ½ cup cottage cheese, i slice toast coffee or tea dinner 2 slices of meat (3 oz), i cup green beans, ½ banana, 1 small apple, 1 cup vanilla ice cream
breakfast 1 egg, 1 slice of toast, ½ banana lunch ½ cup cottage cheese or 1 slice cheddar cheese, 1 hard boiled egg, 5 saltine crackers dinner 2 hotdogs, 1 cup broccoli, ½ c carrots, ½ banana, ½ c vanilla ice cream
breakfast 5 saltine crackers, 1 slice cheddar cheese, 1 small apple lunch 1 hard boiled egg, 1 slice of toast dinner ½ c cottage cheese, ½ banana, 1 cup vanilla ice cream
Then after that, it’s back on a strict low-carb diet. I’m hoping to at least lose about 15-20 lbs by the end of this. All of this med switching and topsy-turvying has really thrown me off, so I just really need to get back in the game.
Soooo scared posting this haha, but I am happy with my results from the 3 day diet! The left side is before, the right side is after. On the third day of the diet I only did the breakfast and lunch, and I ate whatever I wanted to for dinner. I still lost 5 pounds! In three days. :) I still got a long ways to go but im super excited to continue my wrightloss journey! Follow me to watch me shrink! ;)
I’m starting the three day military diet tomorrow…. again! I love this diet. I’ll keep you updated on the results. This is a prep picture of all the food for day one. It includes:
• 1 c. Tea (I’m using the tea I got from Herbalife)
• 1 slice of Whole Wheat Bread
• 2 Tbs of peanut butter
• ½ grapefruit
• 1 c. Tea
• 1 slice of toast
• ½ c. tuna
• 3 oz of meat (I chose chicken)
• 1 c. Green beans
• 1 apple
• ½ banana
• 1 c. Vanilla icecream
(Total calories: 1,189)
I’m starting it tomorrow. Soooo, basically I’ll tell you (black abyss of a social media) where I stand now:
Weight: 149 lbs ( so mad about that!)
I’ll weigh in on the morning of day 2, and the morning of day 3, and then the morning after day 3. Supposedly you can lose 10 pounds in a week on this diet. I’m assuming the more you weigh, the more potential loss. So, anyways, here I go!
The military diet does work if you are strict with yourself on it, like during and after meals, drink plenty of water and make sure to exercise. Due to my condition, I can’t go too overboard of movement or else I’ll be stuck in bed for a couple days. so even things like Tai chi, yoga, and regular stretching can help.
It’s recommended to take either 1-4 days break before you hop back on it, So I’ll be on a lowfat diet for 2 days then straight back on the military diet. My goal is about 15-20 lbs to get back to my normal size.
Here’s the diet list again in case anyone wants to try it. ( Also for me since I always need to look it over)
day 1 breakfast ½ grapefruit, i slice of toast, i tbsp peanutbutter coffee or tea lunch ½ cup cottage cheese, i slice toast coffee or tea dinner 2 slices of meat (3 oz), i cup green beans, ½ banana, 1 small apple, 1 cup vanilla ice cream
day 2 breakfast 1 egg, 1 slice of toast, ½ banana lunch ½ cup cottage cheese or 1 slice cheddar cheese, 1 hard boiled egg, 5 saltine crackers dinner 2 hotdogs, 1 cup broccoli, ½ c carrots, ½ banana, ½ c vanilla ice cream
day 3 breakfast 5 saltine crackers, 1 slice cheddar cheese, 1 small apple lunch 1 hard boiled egg, 1 slice of toast dinner ½ c cottage cheese, ½ banana, 1 cup vanilla ice cream
This is the "3-day Diet” or the “Military Diet.” This diet came from a man who attended our church that is in the military. It was my understanding that military people use this diet when they need to get in shape quickly.
Yes, I tried the diet myself, and only was able to go for two days because of hypoglycemic symptoms. I lost 5 pounds in two days. Two of my friends went on it and both of them reported an 8 pound loss in 3 days.
PLEASE READ BEFORE STARTING! I have posted this hub for information purposes only! I am not responsible for anything! Please check with your doctor before starting this diet
3 DAY DIET
DAY 1: BREAKFAST–½ GRAPEFRUIT, 1 SLICE TOAST, 2 TBS. PEANUT BUTTER, COFFEE OR TEA
LUNCH–½ CUP TUNA, 1 SLICE TOAST, COFFEE OR TEA
DINNER–2 SLICES ANY TYPE OF MEAT (ABOUT 3OZ), 1 CUP GREEN BEANS, ½ BANANA, 1 SMALL APPLE, 1 CUP VANILLA ICE CREAM
DAY 2: BREAKFAST–1 EGG, 1 SLICE TOAST, ½ BANANA
LUNCH–1 CUP COTTAGE CHEESE (OR 1 SLICE
CHEDDAR CHEESE), 1 HARD BOILED EGG, 5 SALTINE CRACKERS
DINNER–2 HOT DOGS, (no buns), 1 CUP BROCCOLI, ½ CUP CARROTS, ½ BANANA, ½ CUP VANILLA ICE CREAM
DAY 3: BREAKFAST–5 SALTINE CRACKERS, 1 SLICE CHEDDAR
CHEESE, 1 SMALL APPLE
LUNCH–1 HARD BOILED EGG, 1 SLICE TOAST
DINNER–1 CUP TUNA, ½ BANANA, 1 CUP VANILLA ICE CREAM.“
i’m starting the military diet tomorrow and then next week i’m doing a three-day juice cleanse. i’m done hating myself and feeling like shit all the time. no more fast food, soft drinks, sugary drinks (i have to keep starbucks i’ll die without it), or processed meats. hopefully i’ll lose some weight.
would y'all want to see some actual blogs about my journey through this?
I did the military diet for the second time and lost 5 pounds. Wish I would’ve lost more but 5 pounds in three days is still really good! Now I really want to loss at least 8 more pounds this week so I can be down to where I was my junior year of highschool.