Basically, the 3-day diet plan is a calorie-restrictive diet that is based on the principle of taking in the right combination of foods that boost metabolism. Unknown to most people, this diet incorporates fasting as it includes three days of restricted eating that is closely followed by about four days of a more moderate eating approach. While you may think that this diet is straight forward, it is important that you remember that it is not for the faint hearted this is probably because it must be followed as written.

Most people have referred to this diet as one that seeks to help you lose enough weight in a limited time. Most are of the opinion that the main aim of this diet is to help you lose about 10 pounds in a week. While it is referred to as military diet, it is important you bear that this diet is not in any way associated with the military as it does not follow the principles that are being used in the military. To complete this diet, you’ll need to be persistent as the going gets tough. In order words, this military diet can be referred to as a short-term and strict diet plan that is done to reduce the amount of calories in the body.

Does The Military Diet Plan Work?

The diet may or may not work depending on your goal of trying it out in the first place. To explain better, if your goal of trying out this diet is to lose a few pounds immediately, then it would definitely work for you. If on the other hand, you have a long term plan of reducing a substantial amount of weight or to improve your general health, then there’s a higher chance that this plan may not work for you. This is because this diet is quite restrictive to be sustained for a longer period of time. Also, the diet does not contain enough amount of vitamins and nutrients that will help you improve your general health condition or even help you reach your goal of being fit.

You will find it interesting to know that the foods that were added to this diet have been included for a specific reason. You’ll notice that each of these foods contain low calorie at the same time having a sufficient amount of protein, gats, carbs etc. These foods are being combined because they are capable of jump-starting your body’s power to scorch fat and at the same time capable of speeding up metabolism to ensure that few pounds in the body melt away.

When you decide to follow this diet, drinking extra water could just be the ideal thing to do. Water will simply help you get full without having to add calorie at the same time it helps to flush out toxins that are capable of keeping extra pounds hanging around the body.

Who This 3 Day Military Diet Has Been Designed For

From the knowledge you’ve gotten about this diet, you will definitely agree that this diet is not for everyone. Those trying to improve their health condition would do well to try out other diet solutions. If you want to lose an extra couple of pounds simply because you want to wear that nice dress or tux for that upcoming event, then this diet is for you. It has been discovered that this diet can also be beneficial to those planning on changing their eating habits and starting a new journey of not just losing weight but also want to improve their health.

Before deciding to try this diet, it is of utmost importance that you have the willpower to follow through. While this diet may allow you to eat ice-cream a couple of times, it does not give you the opportunity to stray away from the plans that had been laid out. Also, there’s a possibility that this diet may make you hungry a couple of times. You need willpower to not give in at those times. This diet plan is also a good idea for those that love organized structure and those that love to follow pre-made plans closely. If you are one that loves to improvise, then this plan may not be exactly for you.

The 3 Day Military Diet Plan

Interesting, this plan contains a number of foods with a variety of nutrients. When you decide to try out this diet plan, you’ll see that the meal for each day comprises of a reasonable amount of protein which would be helpful as you are on this low-calorie plan and this is to ensure that you do not lose muscles or worse have a slow down in metabolism. Unknown to most people, this diet plan also contains mineral and vitamin-packed foods, some of which you may be surprised to see.

We’ll make a list of the nutritional value that you would gain from each meal that has been included in the diet plan.


Day 1;

Breakfast for the first day is made up of peanut butter, grapefruit, toast, and tea or coffee. Surprisingly, there are tons of important minerals and vitamins packed in this meal. To explain better, we’ll start with grapefruit.

When you will consume grapefruit, you get over 28% of Vitamin A as well as more than half of Vitamin C that is required for each day. Vitamin A you get when you consume grapefruit helps the body in a number of ways. First, it helps to promote healthy skin, promotes good vision, it helps the immune system and also help the body to absorb iron. The Vitamin C gained also helps to support the immune system at the same time helping the body absorb iron.

Interestingly, grapefruit contains Vitamin B-6, fiber, and potassium. The Vitamin B-6 contained in grapefruit when consumed helps to form red blood cells and also helps in the metabolism of protein in the body. Potassium, on the other hand, helps the body when it comes to maintaining fluid balance, it helps in the contraction of muscles at the same time supporting nerve transmission. Lastly, fiber contained in grapefruit helps keep the digestive system functioning and happens to be essential in diets that are focused on weight loss.

From the toast, you stand to get fiber, carbohydrates, Vitamin B-6, iron, calcium, and magnesium. The calcium you stand to gain when you consume wheat toast is vital for maintaining healthy teeth and bones. Also, magnesium found in the bones helps to create protein, on the other hand, iron plays a vital role in blood circulation in the body.

The peanut butter to be consumed will give you about 8 grams of healthy fats and protein. Also coffee and tea (whichever one you choose) happens to be full of caffeine and antioxidants that will help Kickstart your energy.

Day 2;

On day 2, you get to gain protein which comes in the form of eggs. Also, you get to eat half of a banana and toast. The banana and egg you will have to consume for breakfast on day 2 are rich in vitamins and minerals. Especially bananas, they happen to be known for their rich potassium content.

Day 3;

The day 3 breakfast plan contains protein that is gotten from cheddar cheese which also happens to be a great source for fats and calcium. The apple to be consumed contains not just a healthy amount of fiber, but also Vitamin C which is capable of helping the body absorb iron and at the same time offers the needed support to the immune system. Surprisingly, the saltines that are included in the meal plan do not offer various nutritional benefits, but they happen to be great sources for sodium and carbohydrates.


Day 1;

The lunch for the day 1 diet plan is filled with protein, thus, fulfilling almost 60% of your recommended protein intake. The tuna that is consumed for lunch contains Vitamin B-6, Vitamin B-12, and also Vitamin A. Also, it contains minerals like iron and magnesium. The importance of Vitamin B-12 cannot be overemphasized, it plays a vital role when it comes to the creation of new cells and at the same time, it happens to be important to the functioning of the nerve.

The bread that is consumed offers carbohydrates as well as plenty of fiber.

Day 2;

The lunch for day 2 of this military diet plan comprises of protein and fat that is gotten through hard-boiled eggs and cottage cheese. Interestingly, the cottage cheese to be consumed happens to contain sodium and at the same time contains Vitamin B-12.

The crackers that have been added to the lunch plan does not contain any form of nutritional value.

Day 3;

Lunch for day 3 is light and is made up of egg and toast. When you consume the egg, you stand to gain protein at the same time gaining a reasonable amount of minerals and vitamins. Some of the vitamins you stand to gain from consuming egg include; Vitamin B-6, Vitamin B-12, Vitamin A, and Vitamin D. Vitamin D that is gotten from the consumption of egg helps the body to absorb enough amount of calcium.


You will be shocked to see the type of feast you are allowed to consume during dinner time. You will find it surprising to know that the dinners are the main meal and they contain foods that offer a higher level of calories. Also, it happens to include more vegetables and fruits than the other meals that have been listed.

If you are a fan of ice-cream, you will find it refreshing to know that ice-cream is included as part of the military diet plan for the three dinners. While most people would say that ice-cream contains a larger amount of sugar, you will find it surprising to know that it contains a sufficient amount of Vitamin B-12 and calcium. If you had gone through the food plans, you will know that the meals to be consumed for lunch and breakfast do not contain much fat, the inclusion of ice-cream to the diet plan will help you gain fat as well. Contrary to the popular beliefs people have about fat, you will find it surprising to know that they play an important role in the body, they help us to absorb essential minerals and vitamins. While some of the fat is either healthy or unhealthy, the one contained in ice-creams is saturated. Saturated fats are called “in-between” fat because they are either good or bad.

Day 1;

For day 1, you get to choose either chicken or any meat of your choice. The chicken or any other meat you decide to choose happens to be a source of protein. Then, the apple, green beans, and banana that is also consumed happen to be a good source of fiber which helps the digestive system to flow. Additionally, these fruits and vegetables contain magnesium, Vitamin B-6, Vitamin C, potassium, and calcium.

To top it all, you can decide to have some ice-cream.

Day 2;

On day 2, you get to eat hotdogs which are also a good source of fat and protein. You stand to also gain Vitamin B-2, Vitamin B-6, sodium, calcium, and iron. The banana, carrots, and broccoli are also good sources of minerals and vitamins. Additionally, they contain fiber, calcium, iron, potassium, and also Vitamin B-6.

Also, you get to eat ice-cream as well.

Day 3;

If you’ve managed to get to the last day of this diet plan, you’ll notice that the dinner is simpler. For dinner, you get to eat tuna, half banana, and ice-cream.

Pros Of This Military Diet Plan

  • The meals that make up the plan are easy to prepare
  • This plan encourages exercise
  • Helps you lose weight easily
  • They are not new diets


  • Low-calorie consumption can prove to be dangerous to the health
  • This diet cannot lead to a lasting weight loss
  • Surprisingly, there are no reported health benefits of this diet
  • It does not teach good eating habits.