Lose 10 Pounds in 3 Days | The Military Diet

Lose 10 Pounds in 3 Days

Lose 10 Pounds in 3 Days is definitely fascinating. Even people who are health-conscious are always looking for better ways to lose weight fast.

Experts in weight-loss advise that doing it slowly is the way to go. However, for those who have urgency with weight loss, losing 10 pounds in 3 days could be an option.

One of the most popular ways to achieve these results is through the military diet.

Unlike other diet plans, the military diet is free and does not come with any supplements, resources or books to buy. It is also referred to as the 3-day diet which is designed to help people lose weight fast within 3 days.

The main premise to this diet is calorie restriction. People will follow an eating plan for 3 days that involves three strict meals. After the 3 days are over, people can take a break and go back to their normal way of eating; until they start another cycle for more weight loss. So, why is this diet called the military diet?

 It is not very clear why because the diet has no affiliation with any military or institution of the government. This diet has also earned additional names including the navy diet and the ice cream diet. Below is an insight into how exactly you will lose weight fast this way.

Military diet

How to lose 10 pounds in 3 days

As mentioned above, the military diet will involve eating strict meals and specific food groups. This diet will have you take breakfast, lunch and dinner with no snacking in between.

It is worth mentioning that in the diet duration, you will take an average of 1,200 calories per day. Indeed, this is a significant drop to the average caloric intake of an adult.

This diet will have specific listed foods that you should not substitute unless the foods are allowed. The diet is said to have been designed using a combination of foods that work together to boost metabolism and to encourage fast weight loss.

Before going into the specifics of the meal plans, it is good to state that before you start any diet, you must consult your health care provider.

If you are dealing with any medical conditions, it is especially critical not to start this diet before your doctor gives you a go-ahead. For women who are pregnant or looking to conceive, this diet is not advised.

Military diet meal plan

When you start on this diet, you have to take each day at a time. Here is what to eat on day one.

Day 1

At the end of the day, you will have eaten a total for 1,400 calories.

Breakfast with a total of 297 calories
– A cup of tea or caffeinated coffee
– Half a grapefruit
– One slice of bread smeared with 2 tablespoons of peanut butter

Day 1 Military diet

Lunch with a total of 157 calories
– A slice of toast
– Half a cup of tuna
– A cup of caffeinated coffee or tea which is optional

Dinner with a total of 767 calories
– Choose any meat and eat 3 ounces or 85 grams
– Half a banana
– One apple that is small (medium and large apples have higher calories)
– One cup of green beans
– A cup of ice cream preferably vanilla flavor

After day one of following this meal plan, you are set for day 2. However, it is worth noting that there are some spices allowed together with the meals including lemon pepper, salt, broth, relish in limited amounts, mustard and splenda.

Day 2

On day 2, the total number of calories to be eaten the whole day are 1,200 calories.


Day 2 Military diet meal plan

Breakfast with a total of 182 calories
– Make an egg using any method (many prefer a hard boiled egg)
– Half a banana
– One slice of toast

Lunch with a total of 297 calories
– One cup of cottage cheese
– A hard boiled egg
– Five saltine crackers
– An optional cup of coffee or tea

Dinner with a total of 660 calories
– Half a banana
– Half a cup of broccoli
– Half a cup of carrots
– Two hot dogs without the buns

Day 3

Today you will be looking to consume a total of 1,100 calories on day 3 and here is the meal plan.

Day 3

Breakfast with a total of 369 calories
– One small apple
– One slice cheddar cheese
– Five saltine crackers

Lunch with a total of 132 calories
– A slice of toast with a hard boiled egg

Dinner with a total of 342 calories
– Half a banana
– One cup tuna
– Half a cup vanilla ice cream


As noted above, you can drink coffee and tea as you desire; however, there should be no added sugar or cream; because this will increase the caloric intake and jeopardize fast weight loss. It is advised that you should drink plenty of water whenever you feel hungry or when you crave something.

 After the 3 days of dieting, your efforts should not stop there. This diet encourages a low calorie diet where you do not go above 1,500 calories in the remaining 4 days of the week.

 Be careful with portion sizes so that you can lose the 10 pounds within the stipulated time.

Shopping list for the military diet

You need to eat high quality nutrients in this diet. When it comes to protein, you have unlimited options that include

cottage cheese

 cheddar cheese


 lean beef 

 turkey hot dogs




peanut butter

 Avoid high-sodium processed meats. Whole wheat bread is a great source of carbohydrates, plain soda or saltine crackers are also good. When it comes to fruits and vegetables go for.

Is this diet really effective?

Any diet where there is a cut in calories will definitely have a weight loss effect. If you follow this diet strictly, you will certainly lose a significant amount of weight within a week.

At first, this could be water weight. This diet is suitable for people who are looking to lose weight very fast.

When it comes to sustainability, this diet may not be the best for the long term.

In this regard, you have to adopt a lifestyle that allows you to lose weight and to keep it off.

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