The Original Three-Day Diet Plan
Since
I first developed the Military Diet diet in 2007, countless people
around the world have used it successfully to lose weight. Although
there are copycats, this is the original, which is important because
even a small change to this diet can set you up for poor results.
Doctor Approval for Dieting
Before
starting this or any diet, check with your doctor. Read on for facts
and information, but whether this diet is right for you is up to you and
your physician.
What to Expect
- Follow the diet exactly! I cannot stress this enough. The foods on the menu work together to boost metabolism, provide energy, help with sugar swings, and jump-start the fat-burning process. The diet must be followed for three consecutive days.
- Weigh yourself on the morning of the first day, but not again until the morning of the fourth day. Take your measurements too. If you gain muscle, you may not weigh less but you may lose inches. Weight can also fluctuate unpredictably (and make you discouraged). This is important so that you stay focused and positive.
- In three days you should lose up to 10 pounds. Some people report losing more than that, others less. Every metabolism is different!
- After three days, eat as you normally do, but don’t over-do it!
- If you want to repeat the Military Diet, eat normally for at least four days before doing the three-day diet again. You could lose up to 40 pounds in a month if you follow these guidelines precisely.
- No snacking between meals! Eat all foods listed for a meal at mealtime. Don't save anything for snacks. You're trying to re-wire your metabolism!
The Three-Day Military Diet Menu Plan
Day One
|
Day Two
|
Day Three
|
|---|---|---|
Breakfast (297 calories)
|
Breakfast (182 calories)
|
Breakfast (369 calories)
|
1/2 grapefruit
|
1 egg (any style)
|
5 saltine crackers
|
1 slice toast with 2 tablespoons peanut butter
|
1 slice of toast
|
1 slice cheddar cheese
|
caffeinated coffee or tea
|
1/2 banana
|
1 small apple
|
Lunch (157 calories)
|
Lunch (297 calories)
|
Lunch (132 calories)
|
1/2 cup tuna
|
1 cup cottage cheese
|
1 hardboiled egg
|
1 slice toast
|
1 hardboiled egg
|
1 slice toast
|
caffeinated coffee or tea
|
5 saltine crackers
| |
Dinner (767 calories)
|
Dinner (660 calories)
|
Dinner (342 calories)
|
3 ounces meat (your choice)
|
2 hot dogs (without buns)
|
1 cup tuna
|
1 cup green beans
|
1 cup broccoli
|
1/2 banana
|
1/2 banana
|
1/2 cup carrots
|
1/2 cup vanilla ice cream
|
1 small apple
|
1/2 banana
| |
1 cup vanilla ice cream
|
1/2 cup vanilla ice cream
|
Additional Foods and Spices Allowed
- Splenda
- Small amounts of mustard
- Small amounts of relish
- Lemon pepper
- Sugar-free gum and mints
- Salt and pepper but no other seasoning
- Broth
Three-Day Military Diet Shopping List
Protein- Tuna, fresh or canned in water, 2 cans
- Cheddar cheese
- Beef or turkey hot dogs. Avoid mixed meat wieners with fillers.
- Cottage cheese
- Meat of any type, including (but not limited to) seafood, beef, pork, or poultry. If using canned or deli meet, look for low-sodium.
- Peanut butter, crunchy or smooth
- Any type of bread, but whole wheat is best.
- Saltine or plain soda crackers
- Grapefruit
- Green beans
- Broccoli
- Carrots
- Bananas
- Small apples
- Caffeinated coffee and/or tea
- Vanilla ice cream
Allowed Beverages
- Caffeinated coffee or black tea for the first two meals of day one only. No added sugar or milk.
- Water only from then on. Here is what to aim for: Take half of your weight in pounds and drink at least that many ounces of water. For example, if you weigh 160 pounds, drink at least 80 ounces of water per day (more if you exercise vigorously).
- Sugar-free hot chocolate made with water, not milk.