Unlocking the Military Diet: 5 Simple Steps to Follow

The Military Diet, also known as the 3-Day Diet, is a rapid weight loss plan that claims to help users shed up to 10 pounds in a week. The diet consists of a low-calorie meal plan for three days, followed by four days with fewer restrictions. This cycle can be repeated until the desired weight loss is achieved. Here, we break down the Military Diet into five simple steps, making it easy to understand and follow.

Step 1: Understand the Diet’s Structure

The first step is to grasp the diet’s basic structure: three days of strict dieting followed by four days of a less restrictive eating plan. During the strict phase, calorie intake is drastically reduced to about 1,100-1,400 calories per day. The following four days still emphasize lower calorie intake but allow for a slightly more flexible meal plan, aiming for a daily intake of 1,500 calories. Understanding this pattern is crucial for preparing mentally and physically for the diet.

Step 2: Plan Your Meals

Preparation is key. For the first three days, your meals should be planned meticulously according to the Military Diet’s guidelines. A typical day might include:

  • Breakfast: A slice of toast with 2 tablespoons of peanut butter, half a grapefruit, and a cup of coffee or tea.
  • Lunch: A slice of toast, half a cup of tuna, and another cup of coffee or tea.
  • Dinner: 3 ounces of any type of meat, a cup of green beans, half a banana, one small apple, and a cup of vanilla ice cream.

Variations exist, but sticking to the prescribed food items and portions is essential for the diet’s success.

Step 3: Follow the Diet Strictly for Three Days

Adherence is critical. For the initial three days, it’s important to follow the diet as closely as possible, without any deviations or substitutions (unless specified by the diet plan). This phase is challenging due to the low-calorie intake, but it’s also where the most significant weight loss is reported.

Step 4: Transition Carefully into the Four Less Restrictive Days

After completing the strict phase, transition into the next four days wisely. While you have more flexibility, maintaining a healthy, balanced diet with a limit of 1,500 calories per day is recommended. This part of the cycle is crucial for sustaining the weight loss achieved in the first three days.

Step 5: Repeat the Cycle (If Necessary)

If you haven’t reached your weight loss goal after the first cycle, the Military Diet allows for repeating the process. However, it’s important to listen to your body and consider any signs of fatigue or nutritional deficiency. Consulting with a healthcare professional before repeating the diet cycle is advisable.


The Military Diet offers a structured approach for those seeking quick weight loss results. By understanding the diet’s phases, planning meals carefully, adhering strictly to the diet plan, transitioning wisely into less restrictive days, and repeating the cycle as necessary, individuals can navigate this diet more effectively. Remember, while the Military Diet promises rapid weight loss, sustainable health and fitness involve balanced nutrition and regular physical activity. Always consult a healthcare provider before starting any new diet, especially one as restrictive as the Military Diet.