Lose 10 Pounds in 3 Days With The 3 Day Military Diet

By Laura Fiebert | Updated: June 6, 2022

    There is no easy way or quick fix for losing weight and keeping it off. I’ve probably tried everything. I was never thin and struggled with weight my whole life. There were some skinny-ish and pleasantly plump years, but I was always trying new ways to lose weight.

    From all my years of trying to lose weight, there was only one diet that worked to shed a few pounds fast. The 3 Day Diet – aka The Military Diet.

    I Swear It Works

    I am not trying to promote crash diets; however, the Three Day Diet is the way to go in an emergency. Seriously, best shit ever. I use it most of the time to jump-start a health kick.

    The fast weight loss keeps me motivated to continue eating healthy.

    You can lose between 5-10 pounds in three days. I usually lose around 6 (and I cheat). So, if you fit into a dress for a wedding, this is a lifesaver. This diet can also be followed weekly, 3 days on – four days off, with amazing results.

    You can lose up to 30 pounds in 30 days. I never tried, but I do not doubt that it can happen if you follow it perfectly.

    How does it work?

    From what I’ve read, the chemical makeup of the foods in the meal plan helps burn fat and kick-start your metabolism. I tried following it on point, but as you will see in my pictures, I supplemented some items with things I just had in the house (or a martini).

    If there is something on the menu, you can’t eat or don’t like, check out themilitarydiet.com. This site will give you substitutions for all the foods and explain more in-depth how it works.

    *Please keep in mind that I am not a doctor or nutritionist. I am just going from my experience. Always consult your doctor if you have any questions or concerns.

  1. Day One
  2. Lose 10 pounds in 3 days


    • 1/2 Grapefruit
    • 1 Slice of Toast (I used two because it was low carb, 45 calories a slice)
    • 2 Tablespoons of Peanut Butter
    • 1 cup Coffee or Tea with caffeine (I add some Truvia and skim milk)


    • 1/2 Cup of Tuna
    • 1 Slice of Toast
    • 1 cup of Coffee or Tea with caffeine


    • 3 ounces of any meat
    • 1 cup of green beans
    • 1/2 banana
    • 1 small apple
    • 1 cup of vanilla ice cream (I only had WW bars in the freezer)

  3. Day 2
  4. Lose 10 pounds in 3 days


    • 1 egg
    • 1 slice of toast
    • 1/2 banana


    • 1 cup of cottage cheese
    • 1 hard-boiled egg
    • 5 saltine crackers ( used 3 Wasa crackers instead)


    • 2 hot dogs without a bun (chicken sausages with the same protein and fat)
    • 1 cup of broccoli
    • 1/2 cup of carrots
    • 1/2 banana
    • 1/2 cup of vanilla ice cream – out with friends, had an expresso martini instead šŸ˜‰

  5. Day 3
  6. Lose10 pounds in 3 days


    • 5 saltine crackers
    • 1 slice of cheddar cheese ( I had 2 pieces of low fat swiss)
    • 1 small apple


    • 1 hard boiled egg or cooked however you like
    • 1 slice of toast


    • 1 cup of tuna (sometimes I buy tuna steak and sear it, way better)
    • 1/2 banana
    • 1 cup of vanilla ice cream

    Years ago, I remember my mom doing this diet, and I would laugh at her when she had to eat bun-less hotdogs for dinner, but I get it now. It does work.

    It looks like it’s a decent amount of food, but I am always hungry and ready to give up by day 3. Stick it out, drink lots of water, and don’t weigh yourself until the day the morning of day 4.

    Have you tried the Military Diet? What were your results?