Lose 10 pounds in a week - Day 4

Lose 10 pounds in a week - Day 4

Day 4 - Banana and Milk Diet For Weight Loss

Day 4 of our "Lose 10 pounds in a week" diet plan can be considered as tough because you'll be eating relatively less amount of food. So lets get to our day 4 menu. Remember that few very important tips are to be followed throughout 7 days. These tips are present under "note" heading.

Day 4 Diet Menu

8 (In whole day)
3 Glass
Diet Soup
1 Bowl

Lose 10 pounds in a week - Code

Drink at least 10 Glass of water daily.
Do not eat anything not recommended in Lose 10 pounds in a week diet plan.

Importance of Banana Diet

Nutritional value of banana makes it useful for both healthy weight gain and weight loss. Banana is basically a complete energy fruit. With lost of fiber its easily digested and gets into your bloodstream, providing energy, and its completely fat free. High fiber content found in banana helps in lowering cholesterol in the body. Banana reduces your calorie intake and thus helps you in healthy weight loss.

Nutritional Value of Banana

Calories (85-95)
Vitamin C
Vitamin A
Vitamin B
Folic Acid

Best Low Calorie Soup Recipe

Soup Recipe:
  • Water                          23 Ounce
  • Onion                           1 Cut into rings
  • Green Chile                  2
  • Tomatoes                     3
  • Cabbage                       1
  • Lettuce Leaf                  2
  • Carrot                            1
Mix all the things and boil them for 5 min, add slat and pepper and your healthy low calorie diet soup is ready to serve. 

Useful Tip

Create a mindset and discipline yourself when you are staring to lose weight. Remember losing weight is not only a battle against your favourite fatty foods and fried delicious treats and your lazy demeanor but also against your mind which has imprinted on it an image of your previous unhealthy life. Exercise and diet control is one form of the effort required to lose weight, another battle is of your mind. So here is what we suggest, keep two diaries, first a food diary, which documents everything, you eat. Remember, if it goes in your mouth and you swallow, it should be mentioned in the diary. The second type of diary we are suggesting will be recording your thoughts and weight. Weigh yourself at the end of each week, and write it down in your diary, and also write how you feel about the number, and whether its decreasing or staying as it is. So in the end, do not give any less importance to the importance of training your mind. It will play a major role in convincing your body to keep fighting and continue exercising and those diary will make for a very interesting read once you have achieved your desired weight.

Read More

Lose 10 pounds in a week- day 3

Lose 10 pounds in a week- day 3

Lose 10 pounds in a week - Fruitable

So here is our Day 3 of diet plan its an important day for our lose 10 pounds in a week diet plan so don't skip it. It’s a combination of fruits and vegetables with few restrictions. Fruits and vegetables are healthier food source they are rich in fiber, vitamins and minerals and low in calories. Fruit and vegetables diets are attractive in presentation and easy to adopt. Going from fast food diet to eating a healthy diet of fruits and vegetables does not mean that you have to eat less. There are just less amount of calories in your meal so even with eating more you are actually eating fewer calories.
Remember to follow these rules or key aspects of this day .
  • You are not allowed to eat oily products products like butter , cheese etc.
  • Use raw uncooked vegetable, boiled vegetables or slightly sauteed in olive oil (small amount ).
  • Eat fruits and stay away from boxed and packed fruit juices.
  • You can not have potato on this day
  • You can eat all fruits except Banana.
  • Drink at least 12 glass of water. Glass is a regular glass normally used in houses .

Weight Loss Fruit Salad Recipe

Cabbage & Fruit Salad

This is a healthy and very nutritious salad recipe that is very well suited for my 7 day diet plan . You can tweak it according to your taste and mood but stay within the golden rules mentioned about .
  • 3 oranges, peeled and cut into small pieces
  • 1 regular cup fresh green grape halves. You can also take blue or red grapes.
  • 1/4 cup currants
  • 2 apricot or guava chopped seed removed or with seeds .
  • 1 mango, peeled and cubed
  • ¼ grape fruit
  • 2 tablespoon of fresh lemon juice
  • 2 red apples, diced
  • 3 cups of chopped or shredded green cabbage
  • Lose 10 pounds in a week - Day2

Its an easy to make salad recipe all you have to do is mix these ingredients.Take a salad bowl mix everything and refrigerate for 3 hours. Having it fresh is even better and you can eat as much as you like and store the rest for later. There is no restriction on how much salad you can have in a day but do not forget that you are following a weight loss program.

Read More

Lose 10 pounds in a week - Day2

Lose 10 pounds in a week - Day2

Lose 10 pounds in a week - Wild Vegetarian

Its day 2 of our weight loss diet plan and today your only allowed toeat vegetables. You can either eat raw vegetables in form of plain salad or you can boil vegetables and add some salt and pepper. Cream, butter, milk and oil are not allowed.
Drink at least 10 Glass of water daily.
Do not eat anything not recommended in "Lose 10 pounds in a week" diet plan.
Start your day with one boiled potato.

Nutritional value and some facts about potato as diet are given below.
Potato and Minerals: Potato can provide you a good supply of ions and water for your body. Potato is rich in important minerals like potassium calcium, iron, and phosphorus.
Vitamin in Potato: Potato is good source of Vitamin C, Vitamin A, B and P.
Potato misconception: Although Potatoes are very big in size and people think they have high fat content, but in reality 75 percent of the weight of a potato is water. So you don’t get fat by eating potato. It’s the potato servings that contain butter, cheese and oil which causes an abnormal weight gain and person becomes overweight.
Potato and Starch: With 17% starch content potato is one of the best natural occurring sources of starch.

Best Weight Loss Vegetable Salad Recipe

Vegetable Salad Recipe
  • 10 Salad leaves
  • 1 Cabbage chopped or shredded
  • 5 Green Onion tops Chopped
  • 3 Peeled Carrots sliced in thin stripes
  • 1 Radish (optional)
  • 3 tomato sliced into rings
  • 3 table spoon lemon juice
  • Salt
  • 2 large cucumber with skin sliced
  • Cherry tomato
  • 1/2 cup pea
  • 1/2 cup corn boiled.
Optional Ingredients:
Celery and Broccoli


Mix all vegetables in a bowl add salt and lemon juice. Refrigerate for 1 hour and your diet weight loss salad is ready.
vegetable are perfect for all diet plans
vegetable are perfect for all diet plans
Source: rhinofitnesslivehealthy

Healthy Tips

Note: These tips are to be followed once you have achieved your desired weight mark.
Imagine trying to avoid white rice and fighting yourself to keep them off your diet, and rightly so because white rice is very fattening not to mention unhealthy for people with problems like hypertension and diabetes, anyways, imagine struggling with this in your mind and during dinner or lunch someone sitting next to you is enjoying a hot bowl of white rice with your favourite curry on top, annoying isn’t it? Perhaps even insensitive? Which brings us to our next very important tip to lose weight, find your self a healthy and good support system. Educate your friends and family, all those close to you, about your struggle with weight and inform them about ‘bad’ foods you are trying to cut out of your diet. Some of them may even join you or will at least not eat such foods in front of you. This gives a person a great relief from temptation; it’s easier to avoid something when it’s out of sight. The mind can be controlled much easily. So remember to surround yourself with people going through the same challenge or people who are willing to help you and support you during this.

Our fifth tip revolves around organizing the meal plan and realizing that going hunger for hours and hours only increases the chances that the next meal will welcome overeating. It may even bring on a junk food meal and you may overeat and destroy the hard work of the day or even the week. So do not skip any meals or go without eating for 5-6 hours. Eating in small portions every 3-4 or even 5 hours is recommended, not beyond that. This will keep in control your binge eating and overeating can be avoided. For the beginning this is a good tip because people initially struggle with giving up many of their favourite foods. This in no way discourages portion control; in fact, portion control is a big part of managing this routine of eating at intervals of 3-4 hours. Spreading out calorie intake is made easier with this, so the hunger can be controlled more easily. So remember to spread out your daily calorie intake in to smaller meals, and try to eat every 3-4 hours to keep the hunger in check. Exercise portion control and indulge in meals, which have fewer calories so you don’t run out of calorie in just a few hours.

Lose 10 pounds in a week- day 3

Read More

The Truth About Wu-Yi Tea

The Truth About Wu-Yi Tea

Google "diet" and one of the paid advertisements along the side of your screen is almost guaranteed to be for some sort of dieter's tea: the Wu-Yi Source (also at EasyWeightLossTea.com), Wu-Long (at Meltmorefat.com), or one or another of similar versions at websites run by QFL (Quality for Life).
On each of the sites, you find a similar story: this company has access to an exclusive source for special tea that helps you burn fat effortlessly and melts the pounds right off you. Various written testimonials are interspersed with the professed benefits of this particular brand of tea (which is inevitably claimed to be the original and most powerful version), followed by a list of benefits attributed to their brew.

Lose 10 pounds in a week - Day 1

Wu-Yi and Wu-Long are brand names for what is generally known as oolong tea.
Wu-Yi and Wu-Long are brand names for what is generally known as oolong tea.

Benefits of Oolong

Green tea and its semi-oxidized counterpart, oolong tea, have been used in Traditional Chinese Medicine for hundreds of years, and has been shown in scientific studies to play a role in the oxidation of fat. As one would expect, tea generally has no side effects, but neither is it a miracle-worker. TCM takes a holistic approach to the health, so a practitioner would never prescribe oolong alone for the treatment of obesity, or any other problem.
There are many varieties of oolong, one of the most famous of which is harvested in the Wuyi Mountains of the Fujian Province, which, presumably, is where the Wu-Yi Source got its name. However, it is unclear whether or not the Source's tea is indeed from the Wuyi Mountains. Ironically, the Source's "source" is never credited.
Stategic fonts and photos of Chinese teapots imply the suppression of this "natural" cure by Western medicine.
Stategic fonts and photos of Chinese teapots imply the suppression of this "natural" cure by Western medicine.

The Promotion of Wu-Yi and Wu-Long

On the Wu-Yi Source website, a list of benefits for the product is worded as follows:
1) May brighten skin while improving skin clarity
2) May fortify your immune system
3) May promote stronger, whiter teeth
4) May enhance body-mind wellness
5) It is 100% Natural and Organic
It is interesting to note that each of these claims, except the last, is preceded by the word "may." In addition, though each site has half-a-dozen written testimonials, there are none of the obligatory "before/after" pictures, and the fine print carries the typical disclaimers "Results Not Typical" and "When Used in Conjunction with Diet and Exercise." On the Wu-Yi Source, there are pictures of reputable health magazines strategically placed alongside a few testimonials of particular interest, but nowhere does it explicitly state that these magazines have endorsed Wu-Yi, though that is the implication.

Almost unfailingly, the sites bill their tea "As Seen on Oprah," and sometimes Rachel Ray is implicated as well, but the truth is, neither of these women has endorsed any particular brand, or even flavor, of tea. There is no mention of "wu-yi," "wulong," or even "oolong" on Oprah's site. The extent of the supposed testimonial about tea is found in two slides under Oprah's Snack Secrets, describing that the famous talk-show hostess curbs hunger pangs and cravings with a cup of tea and a light snack. Rachel Ray's site has no mention of tea for weight loss at all.
Several of the sites advertise a money-back guarantee, but this is a common practice among diet supplement dealers, as even unsatisfied consumers rarely go through the effort of sorting through the returns process.

Lose 10 pounds in a week - Day 1

The (Oo)Long and Short of It

Oolong tea, along with its cousins black and green tea, have wonderful mental and physical health benefits, but none of them are "magic brew." Sites like Wu-Yi and Wu-Long prey upon the chronic dieter's desperation to charge an extra buck or two on an already expensive product. The real deal is worth it. The fakes are not.

Read More

Lose 10 pounds in a week - Day 1

Lose 10 pounds in a week - Day 1

Diet Plan Day 1- Fruit Fiesta

Its day 1 of your diet plan. On day one you can eat all kinds of fruits except banana.
Preferred fruits are Apple, Watermelon and all Citrus Fruits
There are no restrictions on how much fruits you can eat. You can eat when ever you feel hungry.
You can start your day with:
2 Apples and a Pomegranate
Apple, Orange or Pomegranate
At the end of the day you should have at least consumed the equivalent of:
4 Apples, 4 Oranges, a Watermelon and 2 Pomegranates.
Note: Fruit juice is not allowed on Day 1 of your Lose 10 pounds in a week diet plan.
  • Drink at least 10 Glass of water .
  • Do not eat anything not recommended in Lose 10 pounds in a week diet plan.

Best Weight Loss Drink:
Take a glass of mild warm water and add 2 tablespoon of Honey and 3 Tablespoon of freshly squeezed lemon juice, mix it well and drink it before breakfast once daily for all 7 days.

Fruits as Your Healthy Weight Loss Diet

You must all know that fruits are very important for your health. Fruit diet is effective in detoxification of your body, it improves healing process and it also helps in healthy weight loss. Best category of fruits involved in healthy weight loss are citrus fruits.
Grapefruit is the best weight loss fruit. It has low sugar content and lots of fiber to help improve your digestive system. It tastes like acid but lets face it we are on mission no vacations. Best grapefruits are grown in Texas they are sweeter in taste. However i always quote "The bitter the better".
Apple and weight loss:
There are many types of apples. The bigger ones are tastier but the smaller ones are healthier. Apples have pectin in them which forms a slimy substance in the intestine, stimulating bowel movement. Phosphorous and Potassium help wash out the kidneys. Always try to eat fresh and wax-free apples. Apple alone is not very helpful in healthy weight loss but combined with other fruits it forms an essential part of healthy fruit diet. Apple keeps you system running smooth thats why its part of lose 10 pounds in a week diet plan.

Lose 10 pounds in a week Add-ons

Following Tips are just Add-ons if you'll follow them you'll achieve more healthy weight loss and an improved and fine tuned figure. However if you do not follow the add-ons then you'll still be able to achieve 10 pound mark or even more.
Green Tea and weight loss:
Green Tea is probably the most healthiest weight loss drink. Three cups a day of green tea can help you burn 80 calories. Imagine burning calories while enjoying tasty and fabulous green tea. I would recommend two types of green teas one is healthier and other is tastier.
Best Green Tea:
  • Bigelow Organic Green Tea
  • Lipton Sweetened Instant Tea Mix, Green Tea Honey & Lemon

Easy Weight Loss Excersice

First exercise that i would recommend is a daily walk. You need to walk for at least 15 min daily. By walk i mean brisk walk, you should add 10 more minuets to your walking time on weekly basis.
How to lose love handles or belly fat ?
You can not achieve spot weight loss. For example if you want a flat or reduced belly you need to lose weight from all over you body. With a combination of good diet plan and basic exercise we can achieve that easily. So we already have a healthy weight loss diet plan and we just need a light exercise that focuses on reducing belly fat also known as love handles.
Following video explains how you can lose belly fats by doing a simple exercise. Follow this routine for 10 min daily.

Useful Tips

Start living an active life overall! Read any article, or go to any doctor or professional. They will always strongly stress on the importance of exercise when deciding to lose weight. They will suggest doing cardio and resistance exercise, they will encourage you to walk, to swim or even play tennis to keep your life active. Doing all of these activities is a good way to stay active, but we are suggesting an active lifestyle on a larger scale, on a more basic scale, which lasts more than an hour a day. Start getting involved in you home life, do not lay about the house, get up and perform some tasks. Take up gardening if that interests you, this will refresh the mind and moving about gardening and mowing the lawn can also help in active lifestyle. If you feel like reading a good book, do so in the sun, they will help you with vitamin D, seeing people around you will give you a sense of presence of the mind, and hey, if you want, walk while you read. The idea here is to be active overall; you cannot spend an entire day in bed and go out for exercise for an hour that is not good exercising.

Read More

In 3 Days On The 3-Day Diet! (Three Day, Military Diet)

 In 3 Days On The 3-Day Diet! (Three Day, Military Diet)

The "3-day Diet" or the "Military Diet," is a short term plan in which many people have found great success. Since this article was published back in the fall of 2007, there have been a lot of copycats and people posting similar articles with alterations - just enough to call it their own. While some changes may be minor, a few of them may change the entire chemistry of this diet and affect results. Some of the advice given on the articles or websites are contradictory to the original plan and may set you up for failure. This plan is the the original! I even named this diet! So, if you have found this site, you can be assured that this is the real deal, the true and original, Three Day, Military Diet! How did I come about this information?
A military gentleman who attended our church some years back introduced this diet to some in the church. It was my understanding that military people use this diet when they need to get in shape quickly and also for new recruits. I've since had feedback from others in the military. Some that have contacted me have used it when they did not meet the weight requirements or they may have known of someone who has used it for this purpose. Others have not even heard of this particular plan. But the bottom line is that there have been several in the Military who have benefited by doing this plan and now it has been made available to us!
The original name on the plan was just the 3 Day Diet. Because it was used by some parts of the Military, and because I obtained it through a fine military gentleman myself, I dubbed it, "Three Day, Military Diet."
Since I first posted the plan on this article all those years ago, I've done extensive research, dealt with and have received feedback from countless individuals that have tried this plan. Combining all of this with my own personal trial and error, I've detailed out below the facts and advice that will help you succeed. So, no need to wonder any longer which site you should follow. This is the original, tried and true methods that have been tested and proven to be successful by thousands! Feel confident and see the results for yourself!

The Actual Diet Plan

3 Day Diet

DAY 1:
Breakfast--1/2 Grapefruit, 1 Slice of Toast, 2 Tablespoons of Peanut Butter, and Coffee or Tea
Lunch--1/2 Cup of Tuna, 1 Slice of Toast, and Coffee or Tea (any brew, as long as it's caffeinated)
Dinner--3 ounces of any type of meat, 1 Cup of Green Beans, 1/2 Banana, 1 Small Apple, and 1 Cup of Vanilla Ice Cream (YUM)!!!
Tips to Try:
  • Warm the apple and/or banana and eat them over the ice cream. Delicious!
  • Cook the green beans with the meat or simmer them in the broth. Mmmm :)

DAY 2:
Breakfast--1 egg, 1 Slice of Toast, and 1/2 Banana
Lunch--1 Cup of Cottage Cheese (Or 1 Slice of Cheddar Cheese), 1 Hard Boiled Egg, and 5 Saltine Crackers
Dinner--2 Hot Dogs, (no buns), 1 Cup of Broccoli, 1/2 Cup of Carrots, 1/2 Banana, and 1/2 Cup of Vanilla Ice Cream

DAY 3:
Breakfast--5 Saltine Crackers, 1 Slice of Cheddar Cheese, and 1 Small Apple
Lunch-1 Hard-Boiled Egg, and 1 Slice of Toast
Dinner--1 Cup of Tuna, 1/2 of a Banana, and 1 Cup of Vanilla Ice Cream

Food Choices Explained

Toast = 1 slice of any type of bread but preferably whole wheat bread. Can be toasted or ate without toasting.
Peanut Butter = Can be home pressed or bought by the jar for convenience. Choose brands with less sugar (such as JIF®). Can be crunchy or smooth.
Coffee or Tea = Plain, black coffee or tea that is caffeinated. Nothing added.
Tuna = Fresh or Canned tuna fish.
Any type meat = Exactly that, any type of meat, May be fresh, or canned meat. Includes but not limited to: Seafood, beef, pork, or poultry. If opting for canned or deli meat, buy the lowest in sodium and fillers, and the closest to fresh as possible.
Vanilla ice cream = Plain, straight, and regular vanilla ice cream. Nothing added.
Egg: Where it's not specified, the egg can be cooked in any manner that you prefer. For a hard-boiled egg, start in cold water and bring to a boil. After water begins boiling, cook for about 12 minutes.
Saltine crackers = Plain soda crackers. If not available, just use plain crackers.
Hot Dogs: Beef franks, turkey franks, etc. Franks with only one type of meat. The cheap, mixed meat wieners, with unhealthy fillers, are not recommended.
Slice of Cheddar = About two ounces of cheddar cheese.
  • Splenda
  • Small amounts of mustard
  • Small amounts of relish
  • Lemon pepper
  • Sugar free gum and mints
(Will add more as I do further tests :)


Please read this entire section, I feel that it's important!
If you've read the whole diet plan above, you will have read that there are to be no substitutions on this diet. It says that for a reason. It's not so that we can make you eat yucky food or to make it sound diet-ish, (my own word). The foods on the menu work together and provide the proper chemical reactions in the body that will boost metabolism, provide energy, help with sugar swings and jump start the fat burning process.
However, I'm bombarded with questions on substitutions everyday, and I felt that I should comply to some of your requests and do a little research. For the record, "I still DO NOT RECOMMEND substitutions." The results are not guaranteed. They are not guaranteed to work - and in fact may not. It may not even be the best recommended substitution. I'm only providing this resource, based some on research, for your convenience and due to the popular demand. If you choose to substitute, you do so at your own risk.
I understand that some must find an alternative due to health and medical reasons. I completely understand your dilemma, and it is for those people that I truly dedicate this section. Omitting a menu item because you do not like the taste is really not the best reason to skip it. Please do not complain that you have had less than expected results if you didn't try to follow the menu as close as possible. However, please know that I'm here for each one of you and I wish all of you great success, whatever your choices! That's why I do what I do. It's all about the end result and our health after all, is it not?
With that being said, I will fill you in on some of my research findings and we'll see how this goes. I encourage those who choose to substitute to post their results, both here, and on our Facebook page, and as to whether or not that you feel that substituting was a good choice. This will help others along their journey that may have the same questions.
*Substitutions can often be made by switching out with something that has the same nutritional value. Such as similar amounts of fats, carbohydrates, calories, vitamin content, protein and/or fiber.
1 slice of toast (whole wheat bread). "One" of the following =
  • 1 ounce (1/8 cup) of sunflower kernels (these are also gluten free, but refrain from the Planters brand which has traces of gluten)
  • 1/2 cup of whole grain cereal (such as Kashi Go Lean)
  • 1/2 high protein nutrition bar
  • 5 ounces of meal replacement shake
  • 2 ounces (1/4 cup) of low fat yogurt with 1/2 teaspoon of flax seed
Grapefruit =
  • 1/2 teaspoon of baking soda in a glass of water at least 30 minutes before eating. Use another piece of fruit in its place when you eat.
Banana "One" of the following =
  • 2 kiwi = 1 banana (so for 1/2 banana days have 1 kiwi)
  • 1 cup of papaya
  • 2 apricots
Peanut Butter "One" of the following =
  • Soy butter
  • Sunflower seed butter
  • Same measurement of sunflower kernels
Tuna (Same measurement unless specified) "One" of the following =
  • Cottage cheese
  • 2 ounces of cooked chicken meat (to replace half cup of tuna, 4 ounces for whole cup)
  • Tofu
  • Almonds
  • Flax seeds
  • Pumpkin Seeds
  • Peanuts
Hot Dogs (Beef or Turkey Franks) "One" of the following =
  • Veggie Dogs
  • Bratwurst
  • Beans or lentils, any type (4 0unces, or half cup per frank)
Small Apple = Another "fleshy" type fruit such as plums, peaches, or grapes
Egg "One" of the following =
  • 1 cup of milk
  • 1 Chicken wing
  • 1/4 cup of seeds or nuts
  • 2 slices of bacon
Vanilla ice cream "One" of the following =
  • Same measurement of strawberry or banana flavored milk (not chocolate because chocolate contains caffeine)
  • Same measurement of low fat yogurt with small amount of fruit
  • Apple juice
Green Beans "One" of the following =
  • Lettuce leaves with a few cherry tomatoes
  • Tomato (same measurement)
  • 3 cups of raw spinach or 1 cup cooked and drained
Carrots =
  • 2 cups of fresh spinach ( or 1/2 cup cooked, boiled, drained )
  • Same measurement of beets
  • 1 whole bell pepper
  • ( Or ) make a small salad with 1 cup of fresh spinach, 1/4 bell pepper and a few cherry tomatoes. May use salt, pepper, mustard, lemon pepper or lemon juice to season)
Broccoli "One" of the following =
  • Cauliflower
  • Beets
  • Asparagus
  • Brussels Sprouts
Cheddar Cheese "One" of the following =
  • Cottage cheese, (1 cup to substitute 1 slice)
  • 2 Eggs
  • 2 ounces of ham
Cottage Cheese "One" of the following =
  • 2 Ounces of cheddar cheese (to substitute 1 cup of cottage cheese)
  • 2 Eggs
  • 2 ounces of ham
Coffee or Tea =
  • Sugar free hot chocolate (the kind mixed with hot water)


Many have asked if they should exercise on this diet. The answer is "yes!" You should exercise on every other diet and this one is no different. Remember, this diet is used by the military! You don't find those people sitting on their rumps! :)
Exercise should also be incorporated on at least two of your days off. Now, the tricky part. The type of and duration of exercise depends on different factors such as current activity level and how lean you are.
If you are severely overweight, you might only be able to handle a brisk walk around the block until you get stronger. That's okay. just keep moving! It'll get easier eventually. Just don't give up. You may only be able to walk around the block this week, but next week you can try two! At the end of your journey you may be strong enough to run a marathon! It is possible!
If you are already active and have more muscle, go ahead and push yourself even more! You'll gain even more muscle and the more muscle you gain the more you can exercise! ;)
You'll look leaner and more toned and will be much healthier in general.
Of course it's always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.

What about my 4 days off? I'm afraid I'll gain it back!

Gaining the weight back on the four days off is a concern for many. Granted, if you decide upon cheesecake and candy bars instead of your fruit you may gain it back indeed!
However, it doesn't have to be that way. As long as you keep up your good eating habits and stay active you will be able to keep it off. For those of you who may need help staying focused on the four days off, I suggest using a free service, My Fitness Pal. You can use it from your computer or mobile device. It's very handy and helps you stay on track and keep you informed. It even helps you keep track of your exercise!
Additional tips for your four days off:
  • Continue to drink your water as before. Take half of your weight in pounds and drink at least that many ounces of water. Example: If you weigh 160 pounds, drink at least 80 ounces of water per day. (More is needed for vigorous exercise, caffeine intake, etc.
  • Take dietary supplements, including a good multi-vitamin/mineral supplement. Some other good choices are Omega 3, herbal system cleansers, and food enzymes. (DO NOT take supplements during the three days of the diet unless recommended by a health care provider).
  • Continue exercising.
  • Continue eating nutrition packed food although in more variety,
  • Use your four days off to refocus and prepare for the 3 days back on.


  • Drink "at least" half of your body weight in "ounces" of water 7 days per week.
  • Do NOT weigh again until the morning of the 4th day. (Weight can fluctuate during the dieting period and leave you discouraged. This is important so that you stay focused).
  • Take the four day break between cycles to refuel, refocus. and reset your metabolism.
  • Take your measurements. (If you're gaining muscle, the weight may not show on the scale as much as in inches lost because muscle weighs more than fat. But toning is VERY good! You can look lean with a higher number on the scale if you have toned muscle! That's the case with a lot of military people).
  • Follow the diet exactly for best results.
  • Exercise! (You can save your biggest workouts for your days off to save your energy if you're prone to weakness. Just exercise lightly on the three days, but be sure to really GET MOVING on those four days off)!
  • Get support! (Whether it's a family member, weight loss support group, our Three Day, Military Diet Facebook page or the comments section below. Read of others success and mistakes. Reach out if you have questions or need motivation. Also, return the favor to others. You may be the very one that gives them the words that they need to succeed)!

The Three Day, Military Diet now has its own Facebook Page!

I am so excited to reveal that I've now created our very own Three Day, Military Diet Facebook Page! This will allow us to become more personally involved with other dieters and to nourish those friendships that so many have began in our lengthy comment section!
This is just among the first of many exciting things that are going on! Our new Facebook page will now be the place for announcements, (which you'll learn more about later) and the occasional contest drawing! So much fun is on the horizon!
Also keep an eye out for some new special features to be added right here on this page in the very near future that I believe that we are all going to find helpful and exciting!


This section is to feature people just like you that have found success on the Three Day, Military Diet. I'm sure that the stories featured here will inspire and motivate you to achieve your own goals.

Becca, Salem, OR

Keep checking!  Becca plans to give us further updates as her success progresses!
Keep checking! Becca plans to give us further updates as her success progresses!

Perla Baquera, THEN AND NOW!!!

Perla Baquera,  Colorado Springs, CO
Perla Baquera, Colorado Springs, CO

Let's Meet Becca!

What does Becca have to say about the Three Day, Military Diet? Let's find out...

I'm sure that the Three Day, Military Diet has saved my life! Let’s be honest; weighing 332.2 lbs at age 32 isn't much of a life. I was an active person, but still it took a lot of oomph to get me moving and feeling good! Since I have found and started this meal plan, it has been an amazing adventure! I have dropped weight, increased my activity level, and I feel more confident with myself in everything I do. In March of 2012, while I was still at my highest weight, I completed my first 5K. Then, by walking, doing cardio hip hop, and watching what I ate, I managed to lose twenty pounds. However, when the scale stopped going down I thought I was stuck.
On July 23, 2012, I started this amazing, 3 day diet. I told myself that it's only 3 days; Ill give it a shot. In the first week, I was down 10 lbs. The weight just kept melting away. I am now down almost 70 lbs. (67.2lbs). I've done this in 2 months and even with a few weeks off for vacation and getting back into our school routine. That’s a total of 87.2 lbs since March! I just finished my fifth 5K and have plans of working toward a half marathon! I would have never imagined doing this had I not found this amazing meal plan. Here's some tips for everyone who is just starting or thinking about starting this meal plan. Give it 3 days. You'll fall in love. Don’t get me wrong, it takes will power and a remarkable support system such as I have found in my husband, 9 year-old son, my family, as well as some of the best friends a girl could ask for. I am now 245 pounds with more to lose, but I’m 87 lbs closer to my goal which I can now achieve with the 3 day diet!

And we say...Way to go, Becca! We're proud of you! We'll keep watching for your updates of progress! You're such an inspiration to us all!

Now, Let's See How the Three Day, Military Diet Has Changed The Life of This Military Wife!

Hi, my name is Perla and I'm a military wife. I'm also a mother of three children. Being a military wife is hard, so I found myself turning to food every time I felt sad, worried, or depressed. Because of this, I ballooned to 278 pounds. I was shocked that I had let myself get that unhealthy!
Thankfully, the 3-Day, Military Diet gave me the boost that I needed. In February, 2012, I began following this plan on and off religiously and also combined workouts four times a week. Now, I have managed to lose a total of 80 pounds!
So, I say, "Everything is possible, never give up!"

Congratulations, Perla! Your experience is motivation and inspiration!!!

Let's Meet Renee! Find out how this busy mom of two has found HER key to success on the Three Day, Military Diet!!

Before the birth of my second child, my max weight was 241 lbs. I had gained double the weight with my second pregnancy, but had just accepted the weight gain as being healthy for myself and my baby girl. I was thinking that I would be able to lose it with no problem. Then, at my 6 week postpartum checkup, I was only down to 216 lbs. I thought to myself, "OK, now that it's been 6 weeks since my baby was born, I can get back on my exercise routine and lose this weight. No more of those, 'You just had a baby' excuses." Well, I got lazy, and my eating habits didn't change as I thought they would. I would catch myself eating double portions and getting second helpings to the cake, cookies, and all the other "good" stuff.
I was going through some photos on our Ipad one day and I thought to myself, "Oh my...who is that lady sitting on our couch?" Looking closer, I realized it was ME! It was heartbreaking that I didn't even recognize myself. My 3 year old son had candidly taken a picture of me that evening. I'm so glad he did because that was the turning point for me. I had to do something. Only I can change this right??!!!
One day, as I was browsing on Pinterest, I noticed a link to this article. I was thinking, "WOW! Is this for real? It's probably just another diet that won't work for me." After reading into it further, I decided to give it a try. I'm so glad that I did and that I stayed committed. I never gave up no matter how hungry I was. It changed my life in every way! Now, I don't avoid mirrors anymore. I am getting rid of clothes that are too big, rather than too small. I feel better mentally, physically, and emotionally. I have confidence now that I've never carried with me before! I'm healthier, and just feel better all the way around; more than I have in my entire life! Another thing that makes this experience even better for me is that I just received my lab results from my physician yesterday, and they are better than they have ever been!

I just completed my 15th week and had my weigh-in this morning. I am proud to say that I've reached my weight loss goal of 45 lbs! I am so proud of myself for staying committed to this diet plan and to my exercise routine.
I once read a quote on this diet's Facebook page that has stuck with me ever since, "Life isn't a remote. So get up and change it yourself." That's exactly what I did and I will never regret it.
So now I say to you, "Stay committed and NEVER give up! This diet does work and will work for you!"

We just want to say..."HOORAY FOR RENEE!!!" We are all celebrating your success with you!

Renee Hodowaine, Grain Valley, MO
Renee Hodowaine, Grain Valley, MO

Please Share!

I encourage everyone to share their experiences and successes in the comment area below. Please, feel free to cheer each other on, give helpful tips, make friends, and just have some fun! If you know something that has worked for you to help you on this diet, feel free to start discussions and share. I hope everyone finds this page useful and that it helps you in your weight loss journey.

Read More