Whenever we express the desire to lose weight, we want to know in advance whether a diet or exercise program would work or not. Of course, nobody wants to waste their time or money on unsuccessful diets. But, the good thing about the military diet is that it lasts just three days, so you won’t have much to lose even if it doesn’t yield the expected results. One of the reasons why most diets fail is because dieters cheat or stop the diet. Bellow I’ll try to outline some of the principles of this diet and how it works.

Low calories

The most obvious reason for the success of the 3-day military diet works is its low-calorie diet. If you eat fewer calories than your body needs, you will lose weight. The diet plan suggests a calorie-restrictive diet of about 1200 calories for each day. But, you don’t have to be frightened of the starvation mode, which is one of the most absurd myths about this diet. The military 3-day diet actually promises you can lose up to 10 pounds in a week. Having said that, what sets this diet apart are the chemical reactions which occur in your body when you combine different types of food.

Protein-rich foods

The military 3-day diet works also because it encourages dieters to consume healthy proteins. The military meal plan is composed of protein-rich foods which guarantee a proper level of muscle mass. Experts have concluded that a high protein diet reduces the hunger hormone and boosts the satiety hormone leading to a major reduction in hunger. In short, protein increases the chances of rapid weight loss results.

Healthy fats

A frequent complaint about the military 3-day diet is that it advocates people to eat unhealthy meals such as ice-cream while they’re on a diet. Ice cream is a high-calorie food which supposedly increases your appetite so much that you can’t put a stop to your cravings. However, even though it’s not a very healthy meal, it really helps you lose weight faster in a combination with other foods. For instance, a combination of protein-rich foods and low-calorie foods will satisfy your appetite and you won’t have to worry about ice-cream not making you feel full.

Calcium-rich foods

According to a study, test subjects who consumed calcium-rich foods with dairy products lost 70 % more weight than those who followed a regular diet. This means that calcium aids weight loss and this is why it’s included in the meals of this diet. It should be noted that the above-mentioned calcium doesn’t come from supplements which are forbidden in the military meal plan. Calcium consumption leads to weight loss mainly because of its role in breaking down fats which afterward can be metabolized easier.


All in all, the military 3-day diet is a simple and effective way to lose weight. It relies on several successful principles such as low-calorie content, protein-rich foods, healthy fats and calcium-rich foods in order to help you reach the desired results.


Forbidden things in the 3-day diet


People who want to lose weight generally do two things. Firstly, they find a diet with a high success rate and secondly, they put 100 % of themselves into achieving their desired weight loss goal. The military 3-day diet has become increasingly popular among people who need to get thinner fast. So if you only have a week or two to fit into that dress you’ve been eyeing at the shop, this diet could be exactly what you’re looking for. Be careful, though, because this isn’t for the faint of heart. Although it lasts for just three days, its meal plan is low-calorie and quite restrictive. In addition, if you really want to achieve the best results, here are some things you shouldn’t even think about when you’re on the military diet!

No sugar or sweeteners allowed


It’s common knowledge that too many sweets and sugar can be dangerous to your health and hamper your weight loss as well. Furthermore, sugar causes cravings and can be quite addictive. Surely, you must know a friend who likes to stuff himself with sweets immediately after a meal. Or, perhaps you are that friend. But sweets and candies aren’t the only way you could be consuming too much sugar. Low-fat products are usually rather unhealthy since they contain an absurd amount of sugar. This is why these types of products aren’t included in the military meal plan. Some proponents of the military 3-day diet believe that the reason it works is that it doesn’t permit the use of sweeteners. Even though they have a few calories, they raise the glycemic index which means you’re burning something else instead of fat. This means they have the same negative impact on your body as sugar. The only sweetener allowed in the 3-day diet is Stevia.

No alcohol allowed

Alcohol isn’t welcome in the 3-day diet for a number of reasons. According to the National Health Service, Alcohol contains more calories than we think. For instance, a standard glass of wine has 126 calories, almost as a glass of cream liqueur, whereas a pint of beer has 215 calories. NHS also advises against regular drinking since it can leave a visible impact on your waistline as well as cause health problems. So, it’s not surprising that the military 3-day diet forbids alcohol consumption. Furthermore, alcohol stimulates appetite. Most people have been in a situation where they’ve had one too many and couldn’t control their appetite for larger meals. And the last thing you need on the military weight loss diet is an increased appetite. Also, alcohol causes bad hangover experiences accompanied with water deprivation which is an absolute no when it comes to dieting.


Does the army diet work?


The promise for rapid weight loss is so enticing that sometimes even the greatest gourmets are persuaded into trying out a diet to lose a few extra pounds. The 3-day military diet, or the army diet, is one of the most popular and successful low-calorie diets at the moment. The reason for this is because it promises a staggering weight loss of 10 pounds in just one week. Don’t believe me? Continue reading this article and you will definitely find out if it works or not.

Simple metabolism booster

Logically, if you’re really following a calorie restrictive meal plan, there’s no reason why it shouldn’t work. Always remember: the key to losing weight is eliminating calories! Even so, this diet provides a lot of benefits, like boosting your metabolism through intermittent fasting. Intermittent fasting is quite useful for decreasing blood levels of insulin, lowering the risk of type 2 diabetes etc. In addition, another significant advantage of the military 3-day diet is the simple meal plan. It’s so easy to get all the ingredients on the list, that you really don’t have an excuse to give up.

Easy and inexpensive dieting

Furthermore, even though many people want to lose weight, they simply don’t have the time to shop for groceries very often or to spend countless hours on cooking in the kitchen. But, the military weight loss diet requires quite the opposite. It’s very easy and inexpensive, that you could probably cook the meals with the food you already have in your fridge. Also, it lasts for only 3 days, so you can do it on a weekend and take Monday off work for example.

No starving and exercising

Another plus is that you don’t have to starve yourself. You need not worry about medical complications or depriving your body of the necessary nutrients. The military menu enables you to take care of yourself and lose weight at the same time. And since it’s a low-calorie diet, you’re not obligated to exercise if you want to be thinner. Of course, exercising is an integral part of a healthy lifestyle, but you don’t actually have to make that effort if you don’t want to. Something as simple as walking can make you feel refreshed and help you burn extra calories.

Negative aspects

On the other hand, there are also some disadvantages. Firstly, prepare yourself for the excruciating hunger pangs. The military 3-day diet advocates a combination of high-fat foods with high-protein foods such as vanilla ice cream for weight loss by kick-starting your metabolism. Unfortunately, that one cup of cream won’t satisfy you much, and you’d probably feel fuller if you ate a veggie salad instead. And last but not least, one of the worst rules of this diet is no snacks. But since there are no official meal times, you may save a meal to eat it at your usual snack time.


Diet after dieting

To tell you the truth, the military weight loss diet isn’t the most realistic, hence the 3 days in the name. You can do it for a few weeks, but not without a change in your lifestyle. Even if you follow this meal plan faithfully, afterward you have to take control of your life and incorporate the dietary principles in your daily life.


Army diet four days off menu


The military or the army diet is a seven-day weight loss program where you’re supposed to follow a calorie restricted diet for 3 days. However, if long-term weight loss is your goal, you should definitely follow a low-calorie diet for the rest of the week as well. An average man burns about 2100 calories per day, whereas an average woman burns approximately 1800 calories per day. So, if you’re following a 1500 calorie meal plan, there’s a good chance that your body will try to burn the extra fat reserves to compensate for the missing calories, and thus help you lose weight naturally.

With that being said, here’s a sample military meal plan for the remaining four days. The military diet plan is composed of five small meals a day ─ breakfast, first snack, lunch, second snack, and dinner. 


Even thoughsome people undermine the importance of the first meal of the day, you definitely shouldn’t skip it. A study has concluded that people who eat a healthy breakfast every day can lose more weight than those who skip it. Here are some alternatives for breakfast on the military meal plan.

  • Egg omelet: you can make an omelet with two eggs and cheddar cheese. This combination is delicious as well as nourishing.
  • Oatmeal: Add 2/3 cup of milk, ½ cup of chopped apple and 1/3 cup of oats. Boil the mixture until it’s completely cooked. Before you turn it off, add tbsp of cinnamon or chopped walnuts, boil for another minute and serve it.
  • Milk and cereal: add one sliced banana and one cup of cereal in a cup of milk. This is an easy highly nutritious breakfast.


The second meal on the military menu should be moderate or heavy. Depending on your lifestyle, you can choose from some of the following lunch recipes.

  • Turkey sandwich: in the middle of 2 slices of bread put 4 slices of turkey, 1 tsp of mustard and a slice of Swiss cheese.
  • Tuna pita: Add ½ can of tuna, ¼ cup of white beans with 1tsp of olive oil and lemon juice in a bowl. Mix it together and then add it in a whole wheat pita.
  • Black bean tortilla wrap: mix ¼ avocado, 1 cup of lettuce, 2tbsp of salsa with ¾ cup of black beans. Wrap the mixture with 2 whole wheat tortillas.


You should always eat dinner at least 4 hours before you go to sleep. By doing so, your body burns most of those calories while you’re awake and the rest while you sleep. Please consider any of these meals for dinner on the military 3-day diet:

  • Sushi: while drinking a cup of miso soup, eat one tuna roll and seaweed salad.
  • Stuffed chili and cheese potato: one baked potato with a ½ cup of vegetarian chili, 1 cup of cooked broccoli ¼ cup of shredded cheddar.


When it comes to snacks on the military menu, you should choose two per day.

  • 1 large banana plus 1 tbsp of peanut butter
  • 1 cup of yogurt with 1 cup of mixed berries
  • 10 tortilla chips plus ¼ cup of guacamole
  • 4 whole grain crackers
  • 1 apple and 20 pistachios
  • 1 cup of carrot sticks with 3tbsp of hummus

Substitutions for the 3-day diet


What’s the first thing that comes to your mind when you think about the 3-day military diet? It the low-calorie meal plan, right? If you want to lose weight, you have to follow it strictly. But, even though you need military discipline for this diet, there are some exceptions for those who have dietary limitations, allergies or simply other food preferences. You really should follow the diet plan as close as you can. However, here’s a list of some of the foods you can use as substitutes in the military weight loss diet. By making substitutions you can create a lactose-free, gluten-free or vegetarian version.

Calories and food combinations matter

If you are determined to make substitutions in the military meal plan, you need to be mindful of the number of calories and the right food combinations which promote fat burning. For instance, if you swap a can of tuna with a cup of almonds, you might impede your weight loss process, as they don’t contain the same number of calories. In addition, some of the food replacements you will read bellow won’t work for everyone. At the risk of repeating myself, replacing food in the 3-day diet is not encouraged. Only those who can’t eat or absolutely hate what’s on the meal plan are allowed to make replacements.

Alternative for peanut butter

Peanut allergy is one of the most common allergies in the world. So, if you’re among those who’re allergic to peanut butter, or you simply don’t like the taste of peanut butter, then you can add almond butter to your meal plan. Other good alternatives are chickpea hummus, sunflower-seed butter, pumpkin butter etc.

Alternative for grapefruit

Our pH levels are alkaline or acid. Some experts believe that fat needs an acidic environment in order to thrive. Thus, foods that make the body more alkaline will restore the body’s pH balance. Baking soda and grapefruit are actually among the items that create alkaline digestion and burn fat which aids the weight loss process.

Alternative for tuna

Apparently, tuna lovers are rare these days. If you’re a vegetarian or you hate fish, then you can have peanuts, tofu or cottage cheese as alternatives. This is not very advisable because eating fish helps you lose weight. So, do it if you absolutely must.

Alternative for bread

If you want to make a gluten free version of the military weight loss diet, you need to find a substitute for bread. The recipe for this is a ¼ cup of sunflower seeds and a protein bar with similar carbohydrates. Or a ¼ cup of yogurt with ½ teaspoon flax seed. Furthermore, two tortillas or two rice cakes are great gluten-free substitutes for bread too.

Alternative for green beans

If you want to eliminate green beans from your meal plan, you can eat lettuce, tomatoes or spinach. Since one cup of green beans equals 150 grams, your vegetable substitute should weigh the same.

Final thoughts

All things considered, these are just some of the meal replacements you can make while you’re on this diet. But, please consider this only if it’s really necessary since the original version of the military 3-day diet will help you lose more weight than the modified versions.


What’s involved in the 3-day diet?


Are you tempted to try the 3-day military diet? This fast weight loss method, sometimes known as the Army diet, has earned devout followers, by helping them lose up to 10 pounds for three days. Sounds unbelievable, doesn’t it? Well, there’s more to it. Discover what it is and learn what’s involved in this diet.

Firstly, you can take some comfort in the fact that it’s an easy diet. In addition, both genders can do it. The Army diet requires following a low-calorie diet for 3 days every 7-10 days. This, in turn, means, you’re not dieting every day. But, if you want to achieve the best results with the military diet, you need to take things seriously.

Why it works


One of the things that play a key role in the success of the military weight loss diet is its short duration of 3 days. Throughout this period you need to stick to the meal plan as strictly as possible. It would be extremely good if you could eat every single food item on the diet plan without replacing anything. Apart from that, you should continue your day as you normally would. This will ensure your success with the military 3-day diet. 

Why it may not work


The reason for not losing any weight may be stopping the diet or cheating, which is never okay. But, knowing that this diet lasts for just 3 days should discourage those actions. Also, the fact that you won’t be following a strict dietary regimen for the remaining 4 days should serve as a nice motivation. Don’t get too relaxed though. You still have to make sure you eat healthily. It’s advisable to keep within the limit of 1500 calories a day.

Drinking water


The military 3-day diet also relies on drinking a lot of water. This will fill you up. Many people consume extra calories from juice boxes and other sugary drinks which contain preservatives and lack fiber. Furthermore, you can substitute water with beer and other alcoholic drinks, but only in moderate amount. This is not bad, but if you’re intent on getting the best weight loss results, you need to cut it out completely. Although most people aren’t aware of this, the body converts alcohol into fat. Therefore, it would be best to drink water instead of alcohol, energy drinks, soda etc. In addition to having no calories, experts believe water is good for your skin and general health. 

No snacks included


Unlike other dietary programs, the military weight loss diet doesn’t include snacks. Rather than that, you’re supposed to eat 3 calorie restrictive meals a day for 3 days. These meals contain the right amount of calories and nutrients needed for weight loss. Thus, dieters can lose weight in a short period of time.

No complex meals


The 3-day diet doesn’t involve preparing complicated meals or special recipes. In fact, the meals on the military menu are easily prepared with ingredients that are as easily found. Some of the foods on this diet plan are meat, eggs, bread, green beans, cottage cheese, broccoli, carrots, banana, ice cream etc.