The 3 Day Military Diet Plan: Lose 10 Pounds With Reviews and Results


How did the Military Diet stay off of my radar?

I know… a really bad pun, but today is the first time I’ve heard of this unique diet plan.

The diet claim?

“A fast way to lose up to 10 pounds in 1 week.”

I’ll cover the whole thing in this article, along with my opinions, testimonials, results, etc.

I’m NOT here to shoot this down…

…or prove how smart I am by suggesting my “superior” approach to dieting.

The main part of the diet only last 3 days.

The Military Diet grocery list and menu is kind of funny.

Not in a bad sense.

It just looks like a diet my grandparents would come up with in the 30’s or 40’s.

3 day saltine cracker diet

(One of the meals is cheese and saltine crackers with an apple, which is EXACTLY how my grandparents ate.)

Before I get to the 3-day Military Diet menu, here’s a little music break.

The music theme for this article is rock tunes sung by an all-girl choir.

In this case, the choir is Scala from Belgium.

(I need to visit Belgium and see this group perform live while I sample some of the world’s best beer.)

One of the meals is toast and tuna.

I lived off of toast and tuna one summer during college.

I’m not saying this is ideal, but I was broke and could feed myself on $3-$5 per day.

I stayed lean and felt great, but didn’t look forward to meals.

Another item in the Military Diet menu is hot dogs.

When I was in elementary school, my family didn’t have a lot of money.

During that time I can remember eating a lot of Top Ramen, mac and cheese, fish sticks, and hot dogs.

As I got older, my dad got promotions at his job and money wasn’t as tight.

…but I remember eating like this until around middle school.

I also think that in the 70’s a lot of families simply ate this type of stuff.

Day 1 of The Military Diet Plan


1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea


1/2 cup of Tuna
1 slice of Toast
1 cup Coffee or Tea


3 ounces of Any Type of Meat
1 cup of Green Beans
1/2 Banana
1 small Apple
1 cup of Vanilla Ice Cream

Calories for the Day: Approximately 1400

I can’t see just sticking to 1/2 a banana.

Just buy a small banana and eat the whole thing.


Toast isn’t poison, despite the what the current health and fitness articles would have you believe.

Time for another Scala performance.

(Creep never sounded so good, and it’s funny hearing the girls swear in harmony.)

For dinner on day 1, you get 3 ounces of any type of meat.

That is a pretty small amount of meat.

I’d probably go with something like slices of salami (also an old school 70’s snack to go with the theme).

Here’s the next day’s menu.

Day 2 of The Military Diet Plan


1 Egg
1 slice of Toast
1/2 Banana
1 cup Coffee or Tea


1 cup of Cottage Cheese
1 Hard Boiled Egg
5 Saltine Crackers
1 cup Coffee or Tea


2 Hot Dogs (without bun)
1 cup of Broccoli
1/2 cup of Carrots
1/2 Banana
1/2 cup of Vanilla Ice Cream

Calories for the Day: Approximately 1200

About 5-6 years ago I decided to start my day with 2 poached eggs, 2 pieces of toast and a coffee.

I had been doing intermittent fasting for a few years straight and needed a break.

This breakfast worked well for me.

It did give me steady energy to last until my workout at 3:30.

Now I start the day with low fat carbs. I know this isn’t a popular approach, but I explain why in my article, Are Carbs Making Us Fat.

I do fine physically with intermittent fasting, but my brain isn’t sharp after fasting for too long.

This small breakfast had low enough calories to keep me lean as when I was fasting but allowed me to do much better work.

I have never had a dinner with hot dogs and broccoli.

…but vanilla ice cream seems to be an appropriate dessert for a hot dog meal.

The final day completely looks like it was devised by my grandpa.

I love it!

Day 3 of The Military Diet Plan

Breakfast:5 Saltine Crackers
1 slice of Cheddar Cheese
1 small Apple
1 cup Coffee or TeaLunch:1 Hard Boiled Egg
1 slice of Toast
1 cup Coffee or TeaDinner:1 cup of Tuna
1/2 Banana
1 cup of Vanilla Ice CreamCalories for the Day: Approximately 1100

I’m guessing the banana acts like a chaser to get the taste of tuna out of your mouth.

I overdosed on tuna in college, so have a tough time with it now.

The breakfast would take serious self-control for me.

Cheese and crackers are like a drug.

It would be tough to stop at just 5 crackers and one slice of cheese.

Here’s one last Scala performance.

(Simply one of the best songs ever written.)

Who created the Military Diet?

It’s kind of a mystery.

It was just a small blog with a few pages created by someone, sharing a quick weight loss hack that worked for them.

The thing went viral and now it is one of the most highly searched diets online.

The Military Diet calories come in at about 800 – 1,100 calories per day.

It works for weight loss because this puts most people into a calorie deficit.

What I like about it?

It is a budget-friendly way for someone to drop weight quickly.

military diet calories

Military Diet Grocery List for 3 Days

2 Bananas and 2 Apples
1 Jar of Peanut Butter
3 Ounces of Meat
1 Carton of Eggs
1 Grapefruit
Coffee or Tea
3 Can of Tuna (in water)
1 Head of Broccolli
Whole Wheat Bread
Cheddar Cheese
1 Pack Hot Dogs
Cottage Cheese
Saltine Crackers
Vanilla Ice Cream
Grean Beans

This is just 16 different items and is will last you all three days of the diet.

As you can see, it is a super inexpensive diet to follow.

Before & After: Military Diet Results and Reviews

I was curious to see what type of results people go while following the 3 day military diet plan.

I searched on Youtube and found a few good ones.

This woman lost 9 pounds in 3 days following the military diet plan.

She jokes that the website claimed 10 pounds…

…and she “only” lost 9 pounds.

Obviously, she is thrilled with the results.

How does this diet work for men?

This guy lost almost exactly 10 pounds in 3 days on his first round of trying this diet plan.

He was psyched!

In the video, he explains that some of this weight loss is water weight.

This is always the case when it comes to rapid weight loss like this.

This is still an impressive amount of weight loss.

Want another diet plan that will allow you to drop 10 pounds quickly?

A lot of people are dropping 10-15 pounds eating nothing but potatoes for 3-5 days.

I explain exactly how to do this in this blog post.

fasting vs potato dietThe Potato Hack for Rapid Fat Loss

This blog post recently went viral after Kevin Smith (from the movie “Clerks”) lost close to 50 pounds in 6 months with an all-potato diet.

I like this diet because it is healthy, cheap and easy.

The Military Diet plan is awesome because the health and fitness industry has become kind of snotty and expensive.

This diet is the EXACT opposite.

I think it is awesome that someone shared their unique and slightly odd combo of foods.

In a world of ketosis, gluten free, paleo, etc…

I love it that this type of diet also went viral.

Instead of bulletproof coffee?

is the military diet safe

A piece of toast and coffee!

A proven bio-hack my grandparents used long before most of us were born.

To whoever created this diet…

Thank you.

This whole thing makes me smile.


-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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