Military Diet: 3 Day Meal Plan Review & Results

Have you followed countless weight loss programs and workout routines but those stubborn pounds just wouldn’t seem to go away? Millions of other people find themselves in the exact same situation. There’s a reason why the weight loss industry is worth billions of dollars. Many companies and ordinary folks want to make a quick buck off of people who want the fastest solution to their weight loss woes.

Many health experts will tell you that when it comes to losing weight, you can’t expect to see instant results. You need to spend weeks, months or even years to get the shape you’ve always wanted. But does this mean you don’t have any chance of getting rid of extra weight in a matter of days?

Several weight loss programs are specifically designed to maximize the reduction of weight and overall body fat. One such example is the 3 day military diet, originating from the Israeli Military Diet and actively used by the US Army, which has garnered an incredible amount of popularity over the past few years.

Does It Live Up To The Hype?

Of course, a lot of hype surrounds pretty much any weight loss plan you can find. And it’s natural to be skeptical about any diet that promises to deliver results as quickly as 3 days. What’s interesting though, is the fact that the military diet continues to soar in popularity because of thousands of rave reviews online.

At first, you might think that this diet plan entails starving yourself a whole lot to achieve results in such a short amount of time. You’ll be surprised, however, that it actually entails eating 3 meals each day! Now, that’s something anyone can definitely do! And to top it off, each meal consists of proteins and carbohydrates. That’s almost unheard of when it comes to weight loss programs.

Not Your Ordinary Diet Fad

One reason for the immense popularity of this diet is that it includes food items that most fitness experts will tell you to shy away from if you want to lose weight. These include hotdogs and ice cream! In fact, many refer to it as the “ice cream diet.”

Now, a diet that includes ice cream doesn’t sound healthy and effective at all, but it’s worth looking into the specifics to get a full understanding of how everything works. What makes this diet special is that all of the food choices work in cohesion, altering how your metabolism works in such a way that maximizes weight loss.

A lot of people are also drawn into the program because it only requires 3 days. Most diet plans out there are designed to be followed for at least 4 weeks. Seeing that you only need to stick to the program for 3 days compels countless folks to check it out because of the minimal time investment.

How To Prepare For The 3 Day Military Diet?

The first step you need to take is to consult your doctor. This advice applies regardless of the kind of diet program you plan on getting into. You need to get thumbs up from your doctor before you proceed with your diet, especially if you’re dealing with certain health conditions.

Once you get the go signal, you need to muster all your willpower and discipline. Remember, you only need 3 days to see results. And while you may not lose 10 pounds within 3 days, what matters is that you bring that number on the weighing scale down.

Different people experience different results. Just stick to the program and make sure that you follow it to the letter. The food items are chosen for a distinct purpose. Change one item and everything crumbles down.

Take some measurements for comparison purposes. On the morning of the first day, record your weight as well as your body measurements. You can repeat the process on the morning of the fourth day. Avoid weighing yourself every day as the number can fluctuate unpredictable. Remain patient and focus all your efforts into following the program instead of getting too excited about these numbers.

Also, make sure you don’t eat snacks between meals. This diet includes 3 meals each day, which should be enough to keep your tummy satisfied. Sure, you may get hungry at times, but resist the temptation. You’ll thank yourself later.

The 3 Day Military Diet Menu

Now it’s time to get into the menu plan itself. What’s great about the food choices listed below is that they are common items found in your kitchen. You shouldn’t have any issues doing your grocery. Go ahead and stock up for all 3 days to make food preparation more convenient.

Day 1:

Early Breakfast

-caffeinated coffee or tea

-1/2 grapefruit

-1 slice toast and 2 tablespoons of crunchy or smooth peanut butter


-caffeinated coffee or tea

-1 slice toast

-1/2 cup tuna


-1/2 banana

-1 apple

-1 cup green beans

-3 ounces of meat, preferably chicken


Day 2:


-1 slice toast

-1/2 banana

-1 egg (cook in any way you want)


-1 cup cottage cheese

-5 saltine or plain soda crackers

-1 hard-boiled egg


-1/2 banana

-1/2 carrots

-1 cup broccoli

-2 hotdogs

-1/2 cup vanilla ice cream


Day 3:


-1 apple

-1 slice cheddar cheese

-5 saltine crackers


-1 hardboiled egg

-1 slice toast


-1/2 banana

-1 cup tuna

-1/2 cup vanilla ice cream

Shopping List and Explanation


-Whole Wheat Bread

-Saltine Crackers

When it comes to losing weight, many people immediately think that carbohydrates should be eliminated from the daily diet completely. But let’s go back to the basics, shall we? Carbohydrates supply us with the energy we need to fuel our everyday activities. It’s important to still include some carbs on your diet. Otherwise, you’ll feel tired and lethargic all the time.

With that said, it’s also essential to understand that not all carbs are created equal. Some are harder to digest than others. For maximum weight loss, it’s recommended to consume complex carbohydrates.


-Tuna (fresh or canned)
-Hotdogs (chicken, turkey or beef)
-Lean Meat (seafood, pork, beef, chicken)
-Peanut Butter (crunchy or smooth)
-Cheddar Cheese

Protein contributes to a range of bodily functions. It also helps you remain full for a longer period of time. Of course, everybody knows how important protein is when it comes to adding muscle. You certainly want to pack some protein in your daily diet if you incorporate exercise in your routine as well. For women, don’t be scared of putting on some muscle. You won’t get as bulky as men. And muscle burns more calories than fat, so you can keep excess weight off more effectively.

Fruits and Vegetables

-Green Beans

A good mix of fruits and vegetables helps you meet your daily nutritional requirements. They are excellent sources of vitamins and minerals, which helps in boosting your overall health.


-Caffeinated Coffee or Tea

Many diet plans will recommend that you say goodbye to your favorite cup of coffee or tea, but not this diet. Just make sure that you do not add any sugar or milk. It’s also beneficial to drink plenty of water. The age-old advice of drinking 8 glasses of water should serve as a good reminder to stay hydrated. Or to make things simpler, never let yourself feel thirsty.


-Vanilla Ice Cream

Some people might laugh at you for including vanilla ice cream in your weight loss diet plan. But you’ll have your time to laugh once you show them the fruits of your hard work. One reason why so many diet regimens fail is that they deprive people of the foods they love. By including ice cream, you’ll feel as if you’re not dieting at all. It also doubles as your reward for sticking to the diet plan at the end of each day.

Exercising For Even Better Results

Everybody knows that there are two parts to successful weight loss: healthy diet plan and regular exercise. Most health experts agree that your diet plays a more important role in reaching your target weight, but this shouldn’t be used as an excuse to ignore exercise.

If you want to lose weight more effectively, consider incorporating exercise into your daily routine. Just be careful not to overdo it. Remember that you’re consuming around 1,000-1,400 calories each day only. Excessive exercise might leave you with very little energy. Not to mention, it will make you feel hungrier between meals.

It’s recommended that you do light aerobic exercises including brisk walking and jogging. If you want to spice things up a little bit, you can try using a jumping rope.

For overweight people, you might want to look into using an elliptical machine so you wouldn’t put a lot of stress on your joints. What’s important is that you find an opportunity to move around instead of just sitting or lying all day.

Again, be sure to discuss the kind of exercise you plan on doing with your doctor before the start of the program.

Maintaining Your Healthy Weight

By the end of the third day, you should see noticeable improvements in how you feel about your body. As mentioned earlier, go ahead and weigh yourself. Even if your weight didn’t go down as much as you’d like it to, give yourself a pat on the back for successfully losing weight. After all, you spent just 3 days. Any weight loss in such a span of time is commendable.

Of course, the next step is to make sure that you don’t gain back all the weight you just lost. The short diet plan should have changed the way you think about food, exercise and your overall perspective of taking care of your body. Continue making healthier food choices and steer clear of too much sugar, simple carbs and fats.

Doing It All Over Again

This diet plan isn’t just a one-off. If you want to lose more weight, there’s no reason not to repeat the process. After your first 3 days, use the next four days to prepare for another go at the program. You already know what it takes to succeed. It’s just a matter of refocusing your goals and staying consistent. Go to the grocery store and purchase everything you need. It’s also a prudent move to get rid of unhealthy and tempting foods at home.

Summing It Up

The 3 Day Military Diet stands out from other weight loss programs because of its simplicity. It only requires 3 days, and the menu consists of common food items. You also wouldn’t feel deprived at any point, especially with the inclusion of hot dogs and ice cream. It sure is an unconventional approach, but it’s one that has proven to be effective for a lot of folks.

What’s interesting to note is that this diet plan emphasizes the basics of losing weight. Getting rid of those stubborn pounds is all about making healthier food choices and doing some lifestyle fixes. You don’t need to over complicate things. There’s even no need to count calories. Eat healthy and exercise regularly. Get those two things right and you should be well on your way to reaching your weight loss goals.

And just in case you’re wondering, the origin of this diet plan isn’t known exactly. Countless variations can be found online, which might make things a bit confusing. But what you should understand is that they are all based on the same principle. It’s a no-nonsense diet that anyone can stick to. Sure, it might not be used by people from the military, but who cares? As long as you shed off weight and lose some inches, that’s all that matters.

If you don’t want to commit to a weight loss plan for several weeks, then this is definitely worth a shot. Summon the inner soldier in you—even for 3 days only. You might surprise yourself by how effective this program really is, prompting you to join the thousands of others who have finally found the solution to their weight loss problems.