How to do the 3 day military diet: Your Complete Guide

December 11, 2025 •

4 min read

Despite its name, the military diet has no connection to the armed forces and is a fad diet. This restrictive, short-term plan claims to help you lose up to 10 pounds in a week by strictly controlling your calorie intake over three days, followed by four days of less-restrictive eating. This guide provides a detailed breakdown of how to do the 3 day military diet, including the required meal plan and potential health considerations.

Quick Summary

This guide details the strict, low-calorie meal plan for the 3-day military diet, including specific foods, portion sizes, and approved substitutions. It also outlines the eating recommendations for the subsequent four days off and discusses potential health considerations associated with this short-term weight loss approach.

Key Points

Strict 3-Day Plan: The diet requires following a very low-calorie, fixed menu for three days, followed by four days of less-restrictive eating.
Limited Food List: The three diet days feature specific, non-negotiable foods, including tuna, toast, hot dogs, and ice cream, along with vegetables.
Approved Substitutions: Some food swaps are allowed, such as replacing grapefruit with baking soda water or tuna with other lean proteins.
Unverified Claims: There is no scientific evidence to support the diet's claim that specific food combinations boost metabolism.
Risk of Nutrient Deficiency: The restrictive nature of the diet can lead to inadequate intake of fiber, vitamins, and minerals.
Temporary Weight Loss: Much of the initial weight loss is likely due to water, not fat, and is often regained quickly.

What is the 3 day military diet?

This short-term eating regimen, also known as the 3 day diet, requires following a very specific, low-calorie menu for three consecutive days. It is then followed by four days of less-restrictive eating before the cycle can be repeated. Despite its claims of rapid weight loss, the initial reduction is primarily water weight rather than actual fat. It is essential to remember that this diet is not associated with any military branch or government body. The following information provides a structured approach to undertaking the diet, while also acknowledging the health considerations involved.

The 3 Day Military Diet Meal Plan

The plan is very rigid, with no snacks allowed during the three "on" days. Adhering strictly to the listed foods and portion sizes is crucial for following the diet as intended.

Day 1 Menu

Breakfast: ½ grapefruit, 1 slice of whole-grain toast, 2 tbsp of peanut butter, and 1 cup of black coffee or tea.
Lunch: ½ cup of tuna, 1 slice of toast, and 1 cup of black coffee or tea.
Dinner: 3 ounces of any lean meat, 1 cup of green beans, ½ banana, 1 small apple, and 1 cup of vanilla ice cream.

Day 2 Menu

Breakfast: 1 hard-boiled egg, 1 slice of toast, and ½ banana.
Lunch: 1 cup of cottage cheese, 1 hard-boiled egg, and 5 saltine crackers.
Dinner: 2 hot dogs (no bun), 1 cup of broccoli, ½ cup of carrots, and ½ cup of vanilla ice cream.

Day 3 Menu

Breakfast: 5 saltine crackers, 1 slice of cheddar cheese, and 1 small apple.
Lunch: 1 hard-boiled egg and 1 slice of toast.
Dinner: 1 cup of tuna, ½ banana, and 1 cup of vanilla ice cream.

Approved Food Substitutions

For those with dietary restrictions or food preferences, some substitutions are allowed.

Grapefruit: Half a teaspoon of baking soda mixed in water can be used as an alternative, though it is not a nutritional equivalent.
Tuna: Lean protein like chicken, tofu, or almonds can be substituted.
Meat: Another lean meat like chicken or turkey is an acceptable swap. For vegetarians, lentils, beans, or tofu can serve as a protein source.
Eggs: Alternatives include a cup of milk or one-fourth cup of seeds or nuts.
Peanut Butter: Almond, soy, or sunflower seed butter can replace peanut butter.
Vanilla Ice Cream: Fruit-flavored yogurt or apple sauce can be used as a replacement.

The Four Days Off

Following the three days of strict dieting, the plan advises four days of less-restrictive eating. During this period, you are encouraged to maintain a healthy diet with a calorie intake of around 1,500 calories per day. This approach helps prevent the rapid weight regain often associated with restrictive diets and allows you to replenish nutrients. Focus on incorporating whole grains, lean proteins, and plenty of fruits and vegetables during this time to promote overall wellness.

Military Diet vs. Sustainable Weight Loss


Feature	3 Day Military Diet	Sustainable Weight Loss
Calorie Intake	Very low (1,100-1,400 calories on diet days).	Moderate restriction (1,200-1,800 calories, depending on individual needs).
Food Variety	Extremely limited, specific menu.	Encourages a wide range of nutrient-dense foods.
Processed Foods	Includes items like hot dogs, crackers, and ice cream.	Limits or avoids processed foods, high in salt, sugar, and saturated fat.
Nutrient Balance	Inadequate fiber, vitamins, and minerals; risk of deficiencies.	Balanced intake of macronutrients and micronutrients.
Exercise	Not required, and low calories may limit energy for intense activity.	Often encouraged in combination with diet for better results and muscle preservation.
Long-Term Efficacy	High risk of weight regain and yo-yo dieting.	Focuses on lifestyle changes for lasting results.

Potential Health Risks and Considerations

Before starting this diet, it is crucial to understand the potential health risks associated with such a restrictive plan:

Nutrient Deficiencies: The limited food choices can lead to an inadequate intake of essential vitamins, minerals, and fiber.
Muscle Loss: The severe calorie restriction can cause your body to burn muscle tissue for energy, which can lower your resting metabolic rate.
Unhealthy Eating Habits: Highly restrictive plans can trigger disordered eating patterns, such as binge eating, or lead to a poor relationship with food.
Side Effects: Some people experience fatigue, dizziness, headaches, and constipation due to the low caloric intake.
Lack of Scientific Evidence: There is no credible research to support the diet's claims that specific food combinations boost metabolism.

Conclusion

The 3 day military diet offers a quick, short-term approach to weight loss. However, it's a restrictive and unbalanced plan that lacks long-term sustainability and scientific backing. While it may lead to initial weight loss, this is primarily water weight that is often regained once normal eating resumes. For a safe and lasting approach to weight management, it is generally recommended to focus on sustainable, long-term lifestyle changes that include a balanced diet and regular physical activity. Consulting a healthcare provider or a registered dietitian is always advisable before starting any drastic dietary changes. For more on creating healthy eating habits, resources like the Dietary Guidelines for Americans offer comprehensive, evidence-based recommendations.

: https://www.choosemyplate.gov/ (Website with dietary guidelines)

Frequently Asked Questions

No, despite its name, the military diet has no association with the armed forces. The name was likely chosen to reflect the strict discipline required to follow the plan.

Proponents of the diet claim you can lose up to 10 pounds in one week. However, experts suggest that much of this is likely water weight, not fat, and the amount varies per person.

No, snacks are not permitted during the three restrictive days. The diet specifies three meals a day with no additional food in between.

During the three diet days, you should drink plenty of water. Black coffee or tea is also permitted, but without any added sugar or creamer.

Healthcare professionals advise against repeating the diet frequently due to its low-calorie and restrictive nature. Long-term use can lead to nutrient deficiencies and other health problems.

It is not recommended to engage in intense exercise during the restrictive phase. The very low calorie intake may lead to dizziness and fatigue, making strenuous physical activity potentially unsafe.

The biggest downside is its lack of long-term sustainability and the high likelihood of regaining the lost weight. It doesn't promote healthy, lasting lifestyle changes.