Ah, the Military Diet—that super-popular 3-day, very low-calorie plan that claims you can drop up to 3 kg (about 6–7 lb) fast. I’ll give you the full menu, how it works, and a quick reality check so you know what you’re getting into.
What the Military Diet is
- Duration: 3 days on, 4 days off
- Calories: ~1,100–1,400 per day (very low)
- Goal: Rapid weight loss (mostly water weight + calorie deficit)
- No military affiliation despite the name
Full 3-Day Military Diet Menu
DAY 1 (~1,400 calories)
Breakfast
- ½ grapefruit
- 1 slice toast
- 2 tbsp peanut butter
- 1 cup black coffee or tea (no sugar, no milk)
Lunch
- ½ cup tuna (plain or with lemon)
- 1 slice toast
- Coffee or tea
Dinner
- 85 g (3 oz) meat (chicken, beef, or fish)
- 1 cup green beans
- ½ banana
- 1 small apple
- 1 cup vanilla ice cream
DAY 2 (~1,200 calories)
Breakfast
- 1 egg (boiled or fried without oil)
- 1 slice toast
- ½ banana
Lunch
- 1 cup cottage cheese
- 1 hard-boiled egg
- 5 saltine crackers
Dinner
- 2 hot dogs (no bun)
- 1 cup broccoli
- ½ cup carrots
- ½ banana
- ½ cup vanilla ice cream
DAY 3 (~1,100 calories)
Breakfast
- 5 saltine crackers
- 1 slice cheddar cheese
- 1 small apple
Lunch
- 1 slice toast
- 1 egg (boiled or plain fried)
Dinner
- 1 cup tuna
- ½ banana
- 1 cup vanilla ice cream
The 4 “Off” Days
You eat normally—but don’t exceed ~1,500 calories/day if you want to keep results. No binge-eating or the weight will bounce back fast.
Does it really help you lose 3 kg in 3 days?
Yes, but…
- Most of the loss is water weight + glycogen
- Fat loss is minimal in 3 days
- Weight often returns once normal eating resumes
Pros
✔ Simple
✔ Cheap
✔ No cooking skills required
✔ Fast short-term drop
Cons
✘ Very low calories
✘ Hunger, fatigue, headaches common
✘ Not balanced nutritionally
✘ Not sustainable long-term
Important notes
- Drink lots of water
- Avoid intense workouts
- Not recommended if you’re pregnant, diabetic, underweight, or have a history of eating disorders
If you want, I can:
- 🔄 Swap foods (vegetarian / halal / lactose-free)
- 📉 Turn this into a safer 7-day version
- 🧠 Explain why people regain weight after this diet
- 💪 Pair it with a light workout plan
Just tell me what angle you want 👀
