3 Day Military Diet To Lose 10 Pounds

The Military Diet is also known as The Grapefruit Diet or The Coffee Diet.The followers are supposed to eat a strict 3-day menu and take the other 4 days of the week off to eat as you normally would. Following this routine will allow the dieter to lose up to 10lbs per week. This is one of the most successful diet routine that yields a expected result.

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.
  • 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.

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
In three days you should lose up to 10 pounds. After three days of dieting, you can eat your normal foods, but do not over do it. After four days of normal eating, you may start back on the 3 day diet again. You can lose up to 40 pounds in a month if this diet is followed precisely.
This is a safe diet and can be used by many different individuals and body types.


  • Do not eat/snack between any of the meals
  • Coffee or tea for the first two meals of Day 1 only. Water only from then on. 
  • Exercise is recommended.

Food In Detail:

  • Toast 
  • 1 slice of any type of bread but preferably whole wheat bread. Can be toasted or not.
  • Peanut Butter 
  • Can be home pressed or bought. Choose brands with less sugar. .
  • Coffee or Tea 
  • Plain, black coffee or tea that is not caffeinated. Nothing added.
  • Tuna 
  • Fresh or Canned tuna fish.
  • Any type meat 
  • Any type of fresh meat like seafood, beef, or poultry. 
  • Vanilla ice cream 
  • Plain, straight, and regular vanilla ice cream. Nothing added.
  • Egg 
  • Egg can be cooked in any manner that you prefer.
  • 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.


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. Few  Examples are given below:

1 slice of toast

  • 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
Note: It equals any one of the given alternatives.


  • 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.


  • 2 kiwi = 1 banana (so for 1/2 banana days have 1 kiwi)
  • 1 cup of papaya
  • 2 apricots
Note: It equals any one of the given alternatives.

Peanut Butter

  • Soy butter
  • Sunflower seed butter
  • Same measurement of sunflower kernels
Note: It equals any one of the given alternatives.


  • 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
Note: It equals any one of the given alternatives.

Hot Dogs

  • 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


  • 1 cup of milk
  • 1 Chicken wing
  • 1/4 cup of seeds or nuts
  • 2 slices of bacon
Note: It equals any one of the given alternatives.

Vanilla ice cream 

  • 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
Note: It equals any one of the given alternatives.

Green Beans 

  • Lettuce leaves with a few cherry tomatoes
  • Tomato (same measurement)
  • 3 cups of raw spinach or 1 cup cooked and drained
Note: It equals any one of the given alternatives.


  • 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)
Note: It equals any one of the given alternatives.


  • Cauliflower
  • Beets
  • Asparagus
  • Brussels Sprouts
Note: It equals any one of the given alternatives.

Cheddar Cheese 

  • Cottage cheese, (1 cup to substitute 1 slice)
  • 2 Eggs
  • 2 ounces of ham
Note: It equals any one of the given alternatives.

Cottage Cheese

  • 2 Ounces of cheddar cheese (to substitute 1 cup of cottage cheese)
  • 2 Eggs
  • 2 ounces of ham
Note: It equals any one of the given alternatives.

Coffee or Tea 

  • Sugar free hot chocolate (the kind mixed with hot water)


  • Exercise should also be incorporated on at least two of your days off. 
  • The type of and duration of exercise depends on different factors such as current activity level and how lean you are.
  • It also depends on what kind of workout you normally follow, that is, if you are just a beginner take one step forward from your normal workout schedule and If you are already a brisk exercise follower then push yourself even harder.
To Remember:
  • With any diet, you should always contact a doctor before beginning. Making sure your body can handle this kind of diet is incredibly important.
  • If you begin to feel sick, dizzy, or too weak, discontinue the diet IMMEDIATELY
  • Always give your body a break from exercise, your body needs at least 1 day a week to recuperate after intense dieting or working out.
  • Make sure to stretch before and after working out, keeping limber muscles will help to avoid muscle strains and spasms.
  • 20 minutes a day of walking is considered great exercise for those who are unable to do high-intensity workouts.
  • Work up to a goal, if you are new to working out, start at low-intensity, when you can do that without getting too winded or needing a break, it's time to take it to the next level. You'll be up to high-intensity in no time.


  1. Replies
    1. Hey Rachel,

      I am not sure if you read the whole article. I myself recommend this article. I came across multiple military weight loss article, those doesn't even talk anything related to weight loss.

      Steps here can be followed and I believe it will give result as well.

    2. Thanks Rachel... Anyone with strong will and determination to lose weight could surely attain the expected result..

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