You are currently viewing The 3-Day Military Diet: A Quick Fix or a Healthy Choice?

The 3-Day Military Diet: A Quick Fix or a Healthy Choice?

Do you want to lose weight quickly?

The 3-Day Military Diet is a popular diet plan that promises fast results. But is it safe and effective?

In this article, we will take a closer look at the Military Diet:

  • What is it?
  • How does it work?
  • What are the pros and cons?
  • Is it right for you?

What is the 3-Day Military Diet?

The Military Diet is a short-term, low-calorie diet that you follow for one week. It is also known as the Army Diet or the Navy Diet.

The diet consists of two phases:

  • Phase 1: During the first three days, you will follow a very low-calorie diet (around 1,400 calories per day).
  • Phase 2: During the next four days, you will eat a normal diet.

How does the Military Diet work?

The Military Diet is designed to help you lose weight by creating a calorie deficit. This means that you will burn more calories than you consume.

The low-calorie diet in Phase 1 helps you to lose weight quickly. The higher calorie intake in Phase 2 helps to prevent you from gaining the weight back.

What are the pros and cons of the Military Diet?


  • The Military Diet is free to follow.
  • It does not require any special products or supplements.
  • It can help you to lose weight quickly.


  • The Military Diet can be very restrictive.
  • It may not be suitable for everyone, especially people with health conditions.
  • It is not a sustainable long-term diet.

Is the Military Diet right for you?

The Military Diet may be a good option for you if you are looking to lose weight quickly. However, it is important to talk to your doctor before starting any new diet, especially if you have any health concerns.

Here are some tips for following the Military Diet:

  • Make sure to drink plenty of water.
  • Get regular exercise.
  • Do not skip meals.
  • Listen to your body and stop eating if you feel full.

Military Diet: A 3-Day Sample Meal Plan

The Military Diet provides a structured eating plan to achieve specific dietary goals. Here’s a detailed 3-day meal plan:

Day 1:

  • Breakfast: 1 slice of toast, 2 tablespoons of peanut butter maximum, 1 cup of black coffee or tea with caffeine, ½ grapefruit.
  • Lunch: 1 slice of toast, up to ½ cup of white tuna fish, 1 cup of caffeinated coffee or tea.
  • Dinner: 3 ounces of your preferred meat, 1 small apple, ½ banana, 1 cup green beans.
  • Dessert: 1 cup vanilla ice cream.

Day 2:

  • Breakfast: 1 slice of toast, 1 egg, ½ banana.
  • Lunch: 5 saltine crackers, 1 egg (cooked to your preference), 1 cup cottage cheese.
  • Dinner: 2 hot dogs (without buns), 1 cup broccoli, ½ cup carrots, ½ banana.
  • Note: Dietitian Rothenberg points out that while Day 2 includes a cup of broccoli, a source of insoluble fiber, the quantity may not be sufficient.

Day 3:

  • Breakfast: 5 saltine crackers, 1 apple, 1 slice of cheddar cheese.
  • Lunch: 1 slice of toast, 1 egg.
  • Dinner: ½ banana, 1 cup of tuna.
  • Dessert: 1 cup vanilla ice cream.

Adherence to this diet is crucial for best results. Snacking is not allowed, though you may redistribute food from your meals for snack times, consuming less at the affected meal.

The Subsequent Four Days:

The diet plan includes “four days off,” with a different approach:

  • You consume 1,500 calories per day (up from 1,100 to 1,400 in the initial three days).
  • The food choices remain similar, but you can include two snacks daily.
  • If you burn 1,500 calories a day, then you may consume up to this amount. Calculate estimated calories burned by multiplying your body weight by 12. Note that this method is not precise and does not account for factors like age, weight, height, gender, and physical activity level.

After completing the seven-day cycle, you may restart the diet. However, experts generally advise against repeated cycles without consultation.

Leave a Reply