Military Diet: Lose Up To Ten Pounds In Three Days

The Original Three Day Diet Plan

Since I first published the Military Diet diet in 2007, countless people around the world have used it successfully to lose weight. Although there are copycats, this is the original, which is important because even a small change to this diet can set you up for poor results.
How did I come up with all of this?

A military gentleman who attended our church some years back introduced me to this diet. He said that military recruits use this diet when they need to get in shape quickly. Since then I’ve done extensive research and heard from countless people who have tried this plan. Combined with my own personal trial and error, the diet that follows is carefully tested and includes advice to help you succeed. Feel confident and see the results for yourself!
Here's what I'll be covering:
  • Doctor's Approval for Dieting
  • The Three Day Diet: Breakfast, Lunch, and Dinner
  • How the Diet Works
  • Beverages
  • About the Food Choices
  • Allowed Additions
  • Important Information About Substitutions
  • Exercise
  • Tips to Keep the Weight Off
  • How to Make the Diet Work for You
  • Success Stories

Doctor Approval for Dieting

Before starting this or any diet, check with your doctor. Read on for facts and information, but whether this diet is right for you is up to you and your physician.

Three Day Military Diet: Day One

Breakfast Day One

1/2 grapefruit
1 slice toast
2 tablespoons peanut butter
coffee or tea (any brew, as long as it's caffeinated)

Lunch Day One

1/2 cup tuna
1 slice toast
coffee or tea

Dinner Day One

3 ounces meat (any type)
1 cup green beans
1/2 banana
1 small apple
1 cup vanilla ice cream

Tips to Make Dinner Delicious

Cook the green beans with the meat or simmer in broth.

Warm the apple and/or banana and pour over the ice cream. Yum!

Three Day Military Diet: Day Two

Breakfast Day Two

1 egg
1 slice toast
1/2 banana

Lunch Day Two

1 cup cottage cheese (or 1 slice cheddar cheese)
1 hardboiled egg
5 saltine crackers

Dinner Day Two

2 hot dogs (no buns)
1 cup broccoli
1/2 cup carrots
1/2 banana
1/2 cup of vanilla ice cream

Three Day Military Diet: Day Three

Breakfast Day Three

5 saltine crackers
1 slice cheddar cheese
1 small apple

Lunch Day Three

1 hardboiled egg
1 slice toast

Dinner Day Three

1 cup tuna
1/2 banana
1 cup vanilla ice cream

How the Military Diet Works

The foods on the menu work together to boost metabolism, provide energy, help with sugar swings, and jump-start the fat-burning process. The diet must be followed for three consecutive days. In three days you should lose up to 10 pounds. After three days, eat as you normally do, but don’t over-do it! If you want to repeat the Military Diet, eat normally for at least four days before doing the three-day diet again. You could lose up to 40 pounds in a month if you follow these guidelines precisely.
No snacking between meals!

Approved Beverages

  • Caffeinated coffee or black tea for the first two meals of day one only. No added sugar or milk.
  • Water only from then on. Here is what to aim for: Take half of your weight in pounds and drink at least that many ounces of water. For example, if you weigh 160 pounds, drink at least 80 ounces of water per day (more if you exercise vigorously).

About the Military Diet Food Choices

  • Toast: You may use any type of bread but whole wheat is preferred. Eat it either toasted or not.
  • Peanut butter: Crunchy or smooth. Choose a brand without added sugar.
  • Tuna: Fresh or canned.
  • Slice of cheddar: About two ounces.
  • Meat: May be any type, including (but not limited to) seafood, beef, pork, or poultry. If using canned or deli meat, look for low-sodium.
  • Vanilla ice cream: Plain, nothing added.
  • Egg: Where not specified, the egg can be cooked in any manner.
  • Saltine crackers: Plain soda crackers. If not available, use plain crackers.
  • Hot dogs: Beef or turkey franks. Avoid mixed-meat wieners with fillers.

Allowed Additions

  • Splenda
  • Small amounts of mustard
  • Small amounts of relish
  • Lemon pepper
  • Sugar-free gum and mints
  • Salt and pepper but no other seasoning

Important Information About Food Substitutions

Five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.

The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The results are not guaranteed and the diet may not work if not followed precisely.
If you must find an alternative to a food on the diet for a health or medical reason, here are the best choices with the same nutritional value.
Toast Substitution Choices
1 ounce (1/8 cup) sunflower kernels (sunflower seeds are gluten-free. If you are avoiding gluten, don’t choose the Planters brand which has traces of gluten.)
1/2 of a high protein nutrition bar
2 ounces (1/4 cup) low-fat yogurt with 1/2 teaspoon flax seed
1/2 cup of unsweetened whole grain cereal (such as Kashi Go Lean)
5 ounces of a meal replacement shake

Grapefruit Substitute

1/2 teaspoon baking soda in a glass of water can be substituted for grapefruit. Allow the mixture to sit for at least 30 minutes before drinking. Eat another piece of fruit in place of the grapefruit with your meal.
Banana Substitute Choices
2 kiwi (1/2 banana = 1 kiwi)
1 cup papaya
2 apricots
The same measurement of cottage cheese can be substituted for tuna.

Peanut Butter Substitute Choices
soy butter
sunflower seed butter
same measurement of sunflower kernels

Tuna Substitute Choices
cottage cheese
cooked chicken
flax seeds
pumpkin seeds
Hot Dog Substitute Choices
veggie dogs
any type of beans or lentils (4 ounces per frank)

Substitute two slices of bacon for cooked egg.
Apple Substitute Choices
Any other "fleshy" type fruit, including plums, peaches, or grapes.

Egg Substitute Choices
1 cup milk
1 chicken wing
1/4 cup seeds or nuts
2 slices bacon
Vanilla Ice Cream Substitute Choices
strawberry or vanilla flavored milk (not chocolate)
low-fat yogurt with a small amount of fruit

Substitute three cups of fresh (or one cup cooked and drained) spinach for green beans.

Green Beans Substitute Choices
lettuce and a few cherry tomatoes
tomatoes (same measurement as beans)
3 cups raw spinach or one cup cooked and drained
Carrot Substitute Choices
2 cups raw (or 1/2 cup cooked and drained) spinach
beets (same measurements as carrots)
1 whole bell pepper
small salad of 1 cup fresh spinach, 1/4 bell pepper, and a few cherry tomatoes (may include salt, pepper, mustard, lemon pepper, or lemon juice for dressing)
Cheddar Cheese Substitute Choices
cottage cheese (1 cup = 1 slice)
2 eggs
2 ounces ham
Broccoli Substitute Choices
brussel sprouts

Substitute two ounces cheddar cheese for one cup of cottage cheese.
Cottage Cheese Substitute Choices
2 ounces cheddar cheese (for 1 cup cottage cheese)
2 eggs
2 ounces ham
Coffee or Tea Substitute Choices
sugar free hot chocolate made with hot water, not milk

Exercise Too? Yes!

Many readers ask whether they should exercise on this diet. The answer is yes! Remember, this diet is used by the military and you don't find those people sitting on their rumps!
The type and duration of exercise you choose depends on your current activity level and how lean you are.
If you are severely overweight, you might choose a brisk walk around the block. That’s great—just keep moving! You may only be able to walk around the block this week, but next week you can try two!
If you are already active and have more muscle, go ahead and push yourself. You'll gain even more muscle and the more muscle you gain, the more you can exercise! You'll look leaner and more toned and will be much healthier in general.
Some great weight-loss exercises include:
  • jogging
  • walking briskly
  • using an elliptical machine
  • swimming
  • jumping rope
  • using a treadmill
Of course it's always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.

I'm Afraid I'll Gain It All Back!

Whether you repeat the Military Diet after four days off or not, gaining the weight back is a concern. If you eat cheesecake and candy bars instead of fruit, you may indeed gain it back!
However, it doesn't have to be that way. Keep up your good eating habits and stay active and you will keep the weight off.

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