The Military Diet: Rapid Weight Loss in Just 3 Days

The Military Diet is a short-term weight loss plan designed to help you shed pounds quickly. Based on strict meal plans and calorie reduction, it’s often chosen by people preparing for a special event, improving physical performance, or simply wanting fast results.

What Is the Military Diet?

This program follows a 3-day strict eating plan, followed by 4 days of a normal diet. Because of its low-calorie intake, experts recommend not extending it beyond three consecutive days to avoid nutritional deficiencies.

Objective of the Military Diet

The main goal is rapid weight loss—around 3 kg (6–7 lbs) in 3 days.
It works by combining calorie restriction with foods that stimulate fat burning while maintaining lean muscle mass.

Military Diet Menu Example (3 Days)

Day 1

Breakfast:

• ½ grapefruit

• 1 slice whole-wheat bread

• 2 tbsp peanut butter

• 1 cup coffee or tea (no sugar or milk)

Lunch:

• ½ cup canned tuna (in water)

• 1 slice whole-wheat bread

• 1 cup coffee or tea (no sugar or milk)

Dinner:

• 85 g cooked chicken

• 1 cup green beans

• ½ banana

• 1 small apple

Day 2

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