How Much Weight Can You Lose on the 3 Day Diet?

How much weight can you lose on the 3 day diet?
How much weight can you lose on the 3 day diet?

The 3 Day Diet also known as the Military Diet is a fast weight loss diet that only lasts for three days. 

Despite its extremely short duration, this Military diet is said to produce a massive weight loss. 

In fact, it promises to help you lose 10 pounds or 4. 5 kg in a week.

It’s enticing. I know. 

This quick weight loss nature of the diet has been an irresistible lure for many dieters. 

The diet is very easy to follow and stick too, making it one of the most popular quick weight loss diets around.

What Is the 3 Day Diet?

The 3 Day Diet is a low-calorie quick weight loss meal plan that claims to help you drop 10 pounds in 1 week.

The diet involves following a 3-day menu with breakfast, lunch, and dinner. There are no snacks during this period.

The remaining four days you still eat a healthy diet but have no set of restrictions to follow. 

During those 4 days, snacks are permitted and there is no particular diet plan. You are encouraged to eat a balanced diet with healthy meals up to 1,500 calories a day

There are no other rules for the remaining 4 days of the diet.

Together, it’s a 7-day cycle where the diet plan claims it can be repeated until you reach your weight loss goal. 

Before you consider this diet, you should also know that the plan is low in calories. You’ll be eating between 1000 to 1 400 calories a day. While depending on your caloric needs, this may or may not be enough to meet your minimum requirement. 

Also, though the diet takes the name ‘3-day Military Diet’, it has no association with the Military or the Government entities. 

However, advocates of the diet swear that the diet was created by personnel in the US military to get officers into top physical shape.

Despite many unfounded backstories to this diet, the truth is the 3-day diet isn’t associated with the US military.

Moreover, there is no evidence that this diet menu has been medically reviewed. 

Before you consider starting the military diet, be sure to get medical advice from a professional in your area. 

This is also a diet with many names. This meal plan has been called other names, including the navy diet, the army diet, banana diet, and ice cream diet. When you hear any of these names, the chances are, you land on this same diet meal plan. 

So let’s get back to your real question. 

How Much Weight Can You Lose on the 3 Day Military Diet?

The diet says you can lose up to 10 pounds in a week following the military diet. 

But can you really lose that much in just 7 days? 

It depends, and it’s possible. 

Is it recommended? That’s a different story, and I firmly say no, especially the way this diet is proposing it. 

While the chances of you losing weight quickly, even 10 pounds are high, it’ll most likely be water weight. 

This is especially the case at the beginning of your weight loss. Typically, the water weight you lose tends to rebound after you get off the restrictive diet. 

This can result in a yo-yo diet where you lose weight and regain it right back and more. 

If you want to lose a few pounds quickly at any cost, then this three-Day Diet may give you what you want. 

But if you are looking for a good, sustainable diet for lasting weight loss, this military diet is not the one. 

To lose weight and keep it off, there are healthy weight loss methods that are much better than the military diet.

So, Does the 3 Day diet work?

It works for many people as a quick weight loss. 

Whenever you reduce the number of calories you take daily, you’ll naturally lose weight, especially if it is less than 1200 calories per day. 

This is the case with the military diet plan. The diet would certainly help you lose weight. 

It keeps your daily caloric intake very low to about 1,000 calories a day. 

This is far less than what people minimally need on a daily basis. 

Generally speaking, eating less than 1250 calories per day is not recommended as it falls short of one’s basic caloric needs. 

So theoretically, this rate of weight loss is possible for overweight people who severely restrict calories. However, most of the weight loss will be due to loss of water, not fat.

Water weight drops rapidly as the body’s glycogen stores decline, which happens when you restrict carbs and calories.

This looks good on the scales, but that weight will be regained when you begin eating normally again.

Is it healthy? Should you try it?

While the 3-Day Military Diet is likely to be safe, it is not a healthy way to lose weight.

And to lose 10 lbs in 3 days is very unhealthy and not based on healthy eating. 

To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week.

That’s giving up 3,500 calories over the course of 7 days. To lose 10 pounds in three days, you would have to decrease your caloric intake by 35,000 calories in just three days! 

The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. 

Otherwise, you are losing muscle and water, as well as weakening your bones. You also are much more likely to gain it all back.

Let’s also take a look at what you’ll really be eating on the military diet plan. 

Whether your diet is sound or not largely weighs on the content of the menu. So if you haven’t gotten the diet plan, let’s have a look. 

What’s on the Military Diet Menu?

Day 1: Vanilla Ice Cream Day 

  • Breakfast: 1 cup black coffee (no milk) or tea, one half of grapefruit, and 1 slice of toast with butter. 
  • Lunch: One cup of black coffee or tea, half a cup of tuna, and 1 slice of toast
  • Dinner: 3 ounces of any meat, 1 cup of green beans, half a banana, 1 small apple, and 1 scoop of vanilla ice cream

Day 2: Hot Dog Day

  • Breakfast: 1 egg, half a banana, and 1 slice of toast
  • Lunch: 5 saltine crackers, 1 cup of cottage cheese, and 1 hard-boiled egg
  • Dinner: 2 hot dogs, 1 cup of broccoli, half a cup of carrots, half a banana, and half a cup vanilla ice cream

Day 3: Last day 

  • Breakfast: 5 saltine crackers, 1 slice of cheddar cheese, and 1 small apple
  • Lunch: 1 hard-boiled egg, and 1 slice of toast
  • Dinner: One half of banana, 1 cup of tuna, and 1 school of vanilla ice cream

For those eating non-dairy, vegetarian, or vegan diet, there is a list of the Military Diet substitutions. Refer to that chart for any necessary food swaps. This includes peanut butter, tofu, etc. 

As shown above, food items seem picky and random. There is no specific dietary guideline they seem to follow here. 

But for weight loss, it works.


3 Day Military Diet is a short-term weight loss meal plan low in calories. The diet is only for 3 days, followed by 4 days off. With its low daily calorie intake, it can drive a short term weight loss with a result showing up in one week. 

You may even lose up to 10 pounds, especially if you have a lot of weight to lose. 

But this 3-day diet is not to be taken as an effective weight management method or long-term low-calorie diet. This is despite the fact the diet claims its meal plan is repeatable. 

It should be taken as one of the fad diets with a strict guide on foods to eat to lose weight. 

For your health and wellness, it’s best to find a sustainable diet or meal plan you can make it a way of life. 

As with any other diets, if you are considering going on the military diet to lose weight, please consult with your health professional. 

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