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.