The 3-Day Military Diet

The name of the diet makes it sound as if it were created for the military, but the diet is not associated with any branch of the military. It is called the 3-day military diet because of the discipline it takes to follow.

The 3-day military diet is a fad diet that dates back to 1985. Copies of the "3-day diet" continue to circulate, promising quick weight loss, cleansing, lowered cholesterol, and increased energy. However, there is no evidence to support the claims of a "unique metabolic reaction."

Those who follow this plan consume the suggested diet for 3 days (hence the name) and take 4 days off to eat normally. The diet generally advises between 800-1100 calories daily for the "on" days and suggests sticking to between 1,300-1,500 calories on the "off" days for best results.

Who does the 3-day military diet?

The name of the diet makes it sound as if it were created for the military, but it is not associated with any branch of the military. It is called the 3-day military diet because of the discipline it requires.

The diet may appeal to people who need to lose weight quickly and are not interested in counting calories or preparing meals. According to the 3-day military diet website, they consider their diet a "fad diet" because it’s meant to be followed for a short time, like a fad. It seems to be intended for last-minute weight loss, such as before a wedding or vacation. Because it is strict and limited, it eliminates the need for weighing or measuring foods, counting calories, or spending a lot of time on food preparation.

Can you substitute items on the 3-day military diet plan?

The 3-day military diet is a specific food plan that must be followed precisely. Portions must be eaten exactly as specified, and dieters are warned not to overeat — otherwise, the promised 10-pound weight loss may not be achieved. Likewise, dieters should not under-eat, even if they are not hungry. However, there are a few substitutions allowed for vegetarians, vegans, and those with dietary allergies or strong preferences. Substitutions must have the same number of calories. Aside from the listed substitutions, no alternatives are permitted.

In addition to the strict daily food prescription, dieters should drink plenty of water or calorie-free drinks before and after each meal. They can also drink as much caffeine-free herbal tea as they desire, but they may only use stevia as a sweetener.

Snacking is not permitted, unless you save an item from one meal and eat it in between, but you may not add anything to the diet plan.

QUESTION

Day 1 menu of the 3-day military diet plan

Breakfast

• 1 cup black coffee or tea, with caffeine (with stevia if desired)
• ½ grapefruit
• 1 slice toast
• 2 tablespoons peanut butter

Lunch

• ½ cup tuna
• 1 piece toast
• 1 cup black coffee or tea, with caffeine and stevia if desired

Dinner

• 3 ounces of any type of meat
• 1 cup green beans
• ½ banana
• 1 small apple
• 1 cup regular vanilla ice cream

Day 2 menu of the 3-day military diet plan

Breakfast

• 1 egg
• ½ banana
• 1 slice of toast

Lunch

• 1 cup cottage cheese
• 1 hard-boiled egg
• 5 saltine crackers

Dinner

• 2 hot dogs (without bun)
• 1 cup broccoli
• ½ cup carrots
• ½ banana
• ½ cup regular vanilla ice cream

Day 3 menu of the 3-day military diet plan

Breakfast

• 5 saltine crackers
• 1 slice of cheddar cheese
• 1 small apple

Lunch

• 1 hard-boiled egg
• 1 slice of toast

Dinner

• 1 cup tuna
• ½ banana
• 1 cup vanilla ice cream

Can you really lose 10 pounds in 3 days on the 3-day military diet?

The 3-day military diet meal plan promises you can lose up to 10 pounds in three days. However, most of that weight is likely due to fluid loss and not fat loss. Additionally, to achieve the proposed weight loss, exercise is only suggested, but not required, in the 3-day military diet meal plan.

A diet plan that restricts caloric intake to eating less than 1,000 calories each day has the potential to lower metabolism, so when you resume a normal diet, you gain the weight back even faster.

Does the 3-day military diet work? Is it safe?

The 3-day military diet plan may be dangerous or harmful to your metabolism. According to Cindy Moore, former director of nutrition therapy at the Cleveland Clinic, "The only reason it causes weight loss is because it is so low in calories, not because of any food combinations or metabolic reactions."

Following a plan with fewer than 1,000 calories a day concerns Moore. "The plan yields about 1,000 calories a day, which can lower metabolism, so when you revert to normal eating, you regain weight even quicker."

Moore adds that the diet "sets up a vicious cycle of being hungry during the restrictive three days and most likely overeating on the off days."

Additionally, because the 3-day diet is low in carbohydrates, the initial weight loss is likely primarily water weight, as carbohydrates encourage your body to retain water. As soon as the dieter goes back to consuming a normal amount of carbohydrates, the water weight comes back.

Weight loss is possible on the 3-day diet, but only because it is very low in calories. Going back to so-called "normal eating" does little to promote a healthier lifestyle; instead, it promotes undesirable yo-yo dieting or an on-again-off-again approach to weight management that is not successful long term. Bottom line? Keep looking for a well-balanced weight loss plan that controls calories every day, such as Mediterranean, vegetarian, vegan, or low-fat diets.

Can exercise help you lose more weight on the 3-day military diet?

While the 3-day military diet does not specifically require exercise, they recommend walking 20-30 minutes every day while you’re on the diet. If you already participate in an exercise program before you start the diet, you can keep doing it. But because the calorie counts are so low on the 3-day military diet, you may feel dizzy or weak during exercise, and you should stop any activity if this occurs.

Getting more exercise allows you to eat a wide variety of healthy foods rather than restricting your dietary intake as required by the 3-day military diet plan. My Plate is a good place to start. Print out a list of nutritious foods you should eat and put it on your refrigerator so the whole family can remember to eat healthy foods. Fad diets promise you will lose weight fast; however, you just don’t get enough calories, electrolytes, and minerals.

Subscribe to MedicineNet’s Weight Loss/Healthy Living Newsletter

By clicking "Submit," I agree to the MedicineNet Terms and Conditions and Privacy Policy. I also agree to receive emails from MedicineNet, and I understand that I may opt out of MedicineNet subscriptions at any time.

Military Diet. What is the Military Diet? 2019.

Military Diet. What is the Military Diet? 2019.