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3 Day Military Diet Plan Pros And Cons


The Military 3 Day Diet has become incredibly popular among individuals who are looking to lose weight quickly. This is because the 3 day Military Diet plan allows individuals to lose as much as 10 pounds each week. Best of all, these amazing results are accomplished through strict dieting only 3 days out of the week. The other 4 days are spent on a maintenance diet which allows you to eat and exercise as you normally would prior to going on the Military diet.

The key to making the Military Diet work is boosting your metabolism through the consumption of key fat-burning food combinations. Consequently, it is vital that you follow the 3 day plan exactly if you wish to see maximum results.

Taking A Closer Look At The Pros Of The Military Diet

Pros #1: This Diet Is Simple

Many diet plans require you to follow rather complicated menu plans and invest in a wide variety of ingredients that you may have never heard of before. Furthermore, you will likely be required to measure, weigh, and record all of your food portions in order to ensure you do not exceed the number of calories allowed by the diet. This type of complex diet plan can be difficult for many people to stick with for the long term. This is why the simplicity of the Military diet is so appealing.

The Military Three-Day Diet allows you to continue eating the same foods that you are accustom to. Furthermore, since you are only required to follow a restricted diet for 3 days out of the week, you will never grow tired of having to weigh out your food portions when necessary.

Pros #2: Offers Fast Results

Most traditional diet plans offer slow and steady weight loss of about 1-2 pounds per week. While this is fine if you have several months to dedicate to losing your excess weight, this slow approach to weight loss will not give you the results you are looking for if you need to drop some weight in a hurry. For instance, if you need to lose a few pounds to fit into your favorite dress for upcoming event, traditional diets simply will not allow you to achieve this goal within your timeline.

You may ask: does the three day military diet work? When using the Military 3 Day Diet, you can expect your metabolism to kick into high gear within the first few days of your diet. This allows you to lose as much as 10 pounds in just one week without the need to starve yourself. Best of all, you can continue to lose additional weight each week by sticking with your 3 days on, 4 days off schedule. Consequently, this plan is not only ideal for people who need to lose weight quickly, but also for those who need to lose a substantial amount of weight over the course of time.

3 Day Military Diet
3 Day Military Diet Plan Pros And Cons

Pros #3: Food Preparation Is Easy

Many of the diet plans on the market will require you to fix rather elaborate meals every day of the week. This can be quite difficult for busy individuals who simply do not have an hour or more to dedicate to fixing a home cooked meal for both lunch and dinner each day.

When following the Military Diet, you can count on food options that are extremely easy to prepare. In fact, many of your meals will not even require you to take out a single pot or pan. This feature makes the Military Diet perfect for individuals who are just too busy to cook a hot meal everyday or who prefer quick and easy meals.

Pros #4: No Need For Extended Commitment

People often start off a new diet with a lot of motivation and willpower. The problem is, this willpower begins to fade as they are restricted from eating the foods they desire on a regular basis. Consequently, many people will fail to see the results they hoped for, or may even end up gaining additional weight, as they struggle with the need for an extended commitment.

There is no need to commit to the Military Diet for an extended period of time. In fact, you can utilize this diet for just a single week if you want in order to jump start your weight loss. Since you are only required to follow the diet plan for 3 days out of the week, you will be back to eating the foods you love long before your willpower and motivation can start to run out.

Pros #5: You Don’t Have To Be Rich To Use This Diet

One of the problems that many dieters run into is that they simply cannot afford to buy fresh fruit, vegetables, and lean cuts of meat for each and every meal. After all, these healthy food choices are often far more expensive than many of the convenience foods that stores sell nowadays.

The foods that are required on the Military Diet are easy to find, and affordable to purchase. In fact, you can easily purchase all of the food you will need for the 3 day diet in one trip to the grocery store without blowing your food budget in the process. As a result, anyone can truly follow this diet regardless of what their income level may be.

Pros #6: There Are No Decisions To Make

In an effort to provide dieters with more food options, many diet plans have taken the approach of providing multiple choices for each meal. The problem with this approach is, dieters can often become overwhelmed by so many choices and may struggle to put together a menu plan that really works for them.

This diet does not require you to choose from different food categories or numerous recipes for each meal. In fact, it doesn’t require you to make any decisions at all. Instead, all of your meals for are planned for you for the 3 days a week that you are following this diet plan. No matter how long you choose to use the Military Diet, you will continue to repeat this same menu plan week after week. With no food choices to make, you will never need to worry about choosing the wrong menu options and ultimately negatively affecting your weight loss results.

3 Day Military Diet
3 Day Military Diet Plan Pros And Cons

Taking A Closer Look At The Cons Of The Military Diet>

Cons #1: There Are No Substitutions

While the lack of food options on this 3 day diet plan can make planning your menu quite a bit easier, the lack of substitutions built into the menu can become a problem for individuals with food allergies or sensitivities.

If you wish to follow this diet but are allergic to some of the foods that the diet calls for, you may attempt to make your own substitutions by choosing other foods that are similar in calories. However, making this type of substitution can have a negative impact on your overall results since you will no longer be consuming the fat-burning food combinations that the diet originally called for.

Cons #2: Absolutely No Artificial Sweeteners Are Allowed

Many dieters consume artificial sweeteners as a way of satisfying their sweet tooth without adding hundreds of additional calories to their overall diet. However, the Military Diet prohibits the consumption of these artificial sweeteners stating that they can in fact inhibit weight loss and have a negative impact on blood sugar levels.

The ban on artificial sweeteners that is built into this diet plan is valid both during diet days and during maintenance days. So if you are a big fan of diet sodas and other products which contain these sweeteners, you may want to keep this fact in mind when deciding whether or not the Military Diet plan is right for you.

Cons #3: The Military Diet Does Not Include Snacks

Popular diets often include snacks. However, this is not the case when following the Military Diet. This is because not only does this diet plan seek to restrict your calories in order to promote weight loss, but it also recognizes that snacks are not truly an important part of your daily eating habits. The inclusion of these snacks in other diets does not promote more weight loss but simply helps to satisfy people’s desire to eat more throughout the day. In order to achieve truly amazing weight loss results, it is essential that you overcome this desire through willpower and the help of the Military diet plan.

3 Day Military Diet
3 Day Military Diet Plan Pros And Cons

A Closer Look At The Military Diet Menu Plan

Now that you are familiar with all the pros and cons associated with this popular diet plan, you are probably wondering exactly what the Military Diet menu plan looks like. Well not to worry for the 3 day military diet food list, you will get all of the answers you are looking for below as both the 3 days on and 4 days off menu plans are explained in detail.

3 Days On Military Diet

During this 3 day period, you are encouraged to follow the three day military diet menu plan below exactly. If you must make substitutions due to allergies, remember to choose a food from the same food group that has a similar number of calories, as well as similar properties such as protein and carbohydrate levels. You are also encouraged to drink as much water as you can during this portion of the diet. This will help to flush toxins out of your system and ultimately throw the fat burning process into high gear.

Day #1


•1 slice of wholegrain toast (top with 2 tablespoons of peanut butter)
•1 cup of caffeinated coffee or tea (remember not to add cream or sugar)


•1 slice of wholegrain toast
•1/2 cup of canned tuna (be sure to grab the variety that is packed in water not oil)
•1 cup of caffeinated coffee or tea (again remember to leave out the cream and sugar)


•3 ounces of lean meat (your portion size should be approximately the size of a deckof cards)
•1 cup of green beans
•Small apple
•1/2 of a banana
•1 cup of vanilla ice cream (if you are lactose intolerant, ice cream made from coconutmilk makes a        great substitute)

Day #2:


•1 slice of wholegrain toast
•1/2 of a banana
•1 egg (you can cook your egg however you like but remember not to use butter orother additives     while cooking)


•1 egg (cook how you want without using additives)
•1 cup of cottage cheese
•5 saltine crackers


•2 hot dogs (no buns or condiments, just the hot dogs)
•1 cup of carrots
•1 cup of broccoli
•1/2 of a banana
•1 cup of vanilla (or coconut milk) ice cream

Day #3:


•Small apple
•Slice of sharp cheddar cheese
•5 saltine crackers


•1 slice wholegrain toast
•1 egg (cook your egg anyway you want without the use of butter or additives)


•1 cup of canned tuna in water
•1/2 of a banana
•1 cup of vanilla (or coconut milk) ice cream

3 Day Military Diet
3 Day Military Diet Plan Pros And Cons

Recipe for military diet

Military soup diet (recipe Mitchell)

•0.8 kg of non-greasy beef.
•0.5 kg of cabbage and carrots.
•200 g celery root.
•2 large bulbs.
•A glass of beans.
•1.3 L of tomato juice.

Cook the meat and remove it from the pan. Put in the broth chopped or grated vegetables, cook until ready. Add the tomato juice, boil another 5 to 10 minutes.

4 Days Off The Military Diet

During these 4 days you can consume any foods that you want. However, you must limit your calorie consumption to 1500 calories per day. Maintaining a high intake of water during these days will help you to continue losing weight even during your days off.

A Closer Look At Why The Military Diet Plan Works

As with all diet plans, there are both pros and cons associated with the Military 3 Day Diet. However, despite the few disadvantages associated with this diet plan, the fact is, the Military Diet works. This is because in addition to the many pros that come along with this diet, there are also many scientific facts that back it up. Below you will learn a bit more about this science that ultimately allows the Military Diet plan to provide such impressive results.

Calories In Versus Calories Out

Losing weight is all about taking in fewer calories each day than your body is putting out. This is a scientific fact that has been known for many years. However, many “new age” diets still try and convince people that they can consume large amounts of calories and still lose weight. This simply is not possible. If you want to lose weight, restricting the number of calories that you are taking in is the most effective way to reach your goal. The Military Diet allows you to do this with an easy to follow menu plan that ensures you are not overeating.

While you may feel hungry during your first few days on this diet, remember that you must only deal with this feeling for 3 days. Furthermore, as your body begins to adjust to a healthier way of eating, you will experience less and less hunger during both your days on and your days off the diet.

The Benefits Of Intermittent Fasting

Science has shown us that there are many benefits associated with intermittent fasting. For instance, short periods of fasting have been shown to increase insulin sensitivity. Consequently, when a person resumes normal eating after a fast, their body will prioritize nutrient absorption so these nutrients are directed towards muscles and other vital cells rather than being directed to fat cells.

Intermittent fasting has also been shown insulin growth factor or IGF. Research has shown that this reduction in IGF is responsible for promoting fat burning and reducing the risk of developing type 1 diabetes.

While the Military Diet is not a fast in the traditional sense since food is still consumed during the 3 days you are on the diet, this diet plan is considered a form of intermittent fasting since your calorie consumption is highly restricted. Consequently, this diet plan will allow you to enjoy the benefits that come along with fasting without the need to give up food all together.

The Higher Your Metabolism, The More Fat You Burn

Researchers have known for a long time that people with higher metabolic rates naturally burn more fat each day. However, it was not until recently that researchers began to identify foods that help to boost people’s metabolisms. The Military Diet makes use of these food combinations in order to help boost your body’s metabolic rate and ultimately increase the amount of fat and calories that you are able to burn each day.

3 Day Military Diet
3 Day Military Diet Plan Pros And Cons

High Protein Foods Require More Calories To Digest

Foods which are high in protein have what is known as a high thermal effect. What this means is that they require the body to use more calories in order to digest them as compared to similar quantities of other foods. For instance, your body will burn more calories digesting 3 oz of beef than it will digesting 3 oz of chocolate cake.

The Military Diet makes use of many high protein food choices in order to encourage your body to burn more calories each day. In the end, this allows you to consume more food while still seeing amazing weight loss results.

Fiber Fills You Faster

Have you ever wondered why you can eat large portions of some foods and still feel hungry while other foods will leave you feeling stuffed after just a few bites? If so, the answer to this question may be found in the fiber content of the foods you are eating. This is is because research has shown that foods which are high in fiber help to make you feel full faster, stay feeling full longer, and boost your metabolic rate. This is why the Military Diet makes use of high fiber foods, such as broccoli, apples, green beans and wholegrain toast.

Calcium Helps Burn Fat

If you were a bit surprised to see the addition of vanilla ice cream to your dinner menu each night, you are not alone. Many people simply assume that ice cream is bad for them. While it is true that eating too much ice cream will cause you to gain weight, consuming this calcium rich food in moderation can actually help you to lose more weight. This is because research has shown that foods which are high in calcium actually help to promote fat burning.

In addition to helping your body burn fat, calcium can play an important part in helping your body to expel fat. This is because calcium bonds with the fat allowing it to pass through your digestive tract and safely out of the body.

A Closer Look At Exercise On The Military Diet

At this point, you should be well versed in the eating portion of the Military Diet. However, you may be wondering whether or not there is an exercise element to this diet plan as well. After all, most people will tell you that you cannot lose weight through diet alone.

The fact is, you can lose weight on the Military 3 Day Diet without the need to exercise. However, this does not mean that cutting out exercise altogether is necessarily a good idea. This is because not only will light to moderate exercise help to boost your overall weight loss, but it will also help to keep your body toned as you begin to rapidly lose weight on this diet plan.

If you are not currently getting any exercise, there is no need to start hitting the gym 7 days a week in order to see the benefits of becoming more active. Instead, consider walking around the block once or twice in the morning and again in the evening. This will get your muscles moving, increase your calorie output, and help to increase the amount of energy you have. Before you know it, you may just find that you are looking forward to being more active rather than approaching exercise as a chore.

3 Day Military Diet
3 Day Military Diet Plan Pros And Cons

A Final Thought

While the Military Diet Plan can be an extremely effective way for many people to lose weight, the fact is, there is no such thing as a diet plan that is right for everyone. In order to ensure that you are healthy enough to tackle this awesome diet, it is always best to consult your doctor before beginning a new diet or exercise routine. This diet should also be avoided by women who are either pregnant or who plan on becoming pregnant in the near future as the highly restrictive nature of the diet may not be healthy for your unborn child.

This calorie restricted diet should also be avoided by individuals with diabetes, as well as children as their nutritional needs may vary from those of a healthy adult. If you are wondering whether or not you are a good candidate for the Military 3 Day Diet, the best way to answer this question is with the help of your doctor.

Finally, remember that while this diet plan only requires you to follow a restrictive diet for 3 days a week, you can always choose to follow this menu for 4,5,6, or even 7 days a week if you truly wish to supercharge your weight loss potential.


  1. I was able to try the 3 day military diet since I was in a hurry to lose around 10 lbs, which the diet promised. My sister’s wedding is coming up and I wanted a diet that’s less than a week or short term. My friend tried the diet with me and here’s our experiences. We were both irritable the first day – it was a bit tough starting out. We drank a lot of water and did some light walking because we read in some blogs that this can minimize the effect of a low carb diet.
    The next 2 days, however were better. I think we got the hang of it and we were determined to finish it off.
    End results: I lost around 7 pounds while my pal lost only 5 pounds. I guess it shows that the results vary for different people.
    Thanks to your extensive review which we appreciated a lot. We researched quite a lot since some of the food in the meal plans were replaced by us to make it more appealing.

  2. This was an awesome read!??? Currently doing this diet, and after my first morning to second morning weigh in was 5.7 lbs down!!!! I of course hit the treadmill for 30 minutes (5 mins walking on 3.5-3.7, then a one minute run on 5.0(or as fast as you can’t stand) followed by 30 seconds walking, then repeat until you reach 5 minutes before 30 mins and walk, slowly decreasing the speed every minute) I was so excited ? can’t wait to weigh in tomorrow!(beginning of day 3) BTW I worked out early in the morning on the first day before I ate to jumpstart my metabolism. Today I worked out in the evening since food portions are smaller, so I had breakfast & lunch then a workout before dinner. My body is definitely adjusting well to this low calorie diet. I do feel more energized, in control over my desires outside this diet, and less hungry. I’ve been keeping up with my water intake and yes this is very important because it helps to flush the hunger pains and push out impurities. (it will look like less but you will be able to tell it’s the impurities lol) I hope this helps someone and I look forward to this being a weekly thing. Although, I will say some foods were hard to get down but it’s a mind over matter thing. I you really want to lose you will! Good luck everyone… Remember, stay committed! You are more then a conqueror through Christ who strengthens you in all things!

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