The Three Day Military Diet: An Introduction

If you’re looking for a diet plan that will aid you in dramatically dropping weight in a short space of time, then look no further than the Three Day Military Diet (3DMD). As one of the most popular dieting regimens on the planet – with results leading participants losing up to 4.5 KG in a single week – it is easy to see why 3DMD has been thrust into the limelight.

Describing itself as a ‘rapid weight loss plan’ without ‘strenuous exercise or prescriptions’ the routine operates on a 3 days on 4 days off rota, utilising a variety of food that is low calorie, and chemically compatible to efficiently work in harmony, initiate your metabolism, ramp up the fat burning process, and ultimately drop weight at an insane rate.

What’s more, 3DMD claims that unlike other diets that slow your metabolism down, on this regime your metabolic rate will be steadily operating, and also that the construction of the plan allows regular energy release and controlling sugar surges, to ensure burning fat is an ongoing process over the entire three days. 

Despite having no actual ties to an army or military organisation (the name is a reference to the discipline required to be a soldier), the Three Day Military Diet has been created for individuals determined to shift unwanted excess weight quickly, particularly for ‘emergency situations’. Keep reading on if you want to find out more information on the 3DMD, and what you can do to effectively utilise this supremely efficient nutritional regime.

The Menu

Before we continue, its only fair we shed a little light on what you can expect to eat whilst adhering to the 3DMD. Be prepared, the rations are scarce, as is the daily calorific intake which sits at under the 1400 mark every day, when the typical daily serving is closer to 2500 calories.

So what’s on the menu?

Acceptable foods are pretty thin on the ground, though in their defence posses a high nutritional value. Admittedly, so of the inclusions may raise an eyebrow or two. Here are the foods that make the grade:

  • Apples
  • Bananas
  • Carrots
  • Cheddar Cheese
  • Coffee
  • Crackers
  • Eggs
  • Grapefruit
  • Green Beans
  • Hotdogs
  • Meat
  • Peanut Butter
  • Tea
  • Tuna
  • Vanilla Ice Cream
  • Wholegrain Bread

As you’ll see, there is not a lot of variety on paper, and when we set out the meal plans, later on, it’ll be a real eye-opener how little you’ll consume.

Thankfully, the Three Day Military Diet does have some room for manoeuvrability; you’ll notice the allocated foods are for a carnivorous audience, and with some items such as tuna that may not sit well with certain individuals.

Substitutions are essential for vegetarians, vegans, and those with choice tastes, for them to be able to participate on 3DMD. To make it more inclusive, we have a list of foods you can replace the meat and animal products for preferable, healthy alternatives, whilst still taking on sufficient levels of protein:

  • Lentils
  • Soya
  • Tofu
  • Quorn
  • Cottage Cheese
  • Nuts

For those who would rather dodge the pungent flavours on the list you can do the following:

  • Swap grapefruit for a glass of water with half a teaspoon of baking soda
  • Remove tuna in favour of another fish, or an alternate lean protein source

Underpinning all substitutions is a hard and fast rule that must be obeyed for successful completion of the diet. Each item of food swapped out must be replaced with another item containing the same number of calories, similar levels of protein, and must be from the same food groups.

You’re permitted to swap any item on the lists, as long as they meet the same nutritional standards and rules as noted above, you’ll maintain the nourishing balance required by 3DMD, and you’ll be well within the parameters of the rules. 

Oh, and before we roll on to the next section, it’s important you’re aware of foods that absolutely are not permitted on 3DMD. The reasoning behind the exclusion of all these items is down to one common ingredient – sugar. Now, we don’t need to lament or lecture on the problems with sugar, we all know it’s bad and should minimise its influence in our diets, full stop.

The brains behind Three Day Military Diet state that if you really need a sweetener at any point during the dieting process, refer to stevia, the popular sugar alternative that adds sweetness without the badness.

Keep a note of these no no’s, you’ll fall short of the mark if you consume there during your diet, and even arguably during your days off to, and nobody wants that:

  • Artificial Sweeteners
  • Creams and Creamers
  • Fruit Juices
  • Milk
  • Oranges
  • Sodas
  • Sugar

The Do’s And Dont’s Of How To Implement 3DMD Effectively

Let’s not beat about the bush here, the Three Day Military Diet is a war of attrition, as you fight ranging battles against hunger pangs, whilst maintaining a high level of discipline to execute your plans effectively. It really is you versus your body.

Like being on that battlefield, how you strategically prepare for taking on 3DMD and your body requires an efficient strategy – thankfully following the plans are straightforward, it’s down to you to you to ensure everything goes smoothly.

To gain the results you so desire, here are a few suggestions on how to succeed in the battle, and a few hints on how to avoid the minefield of errors that’ll hinder your progress.

Without question follow the plan down to the finest detail – it has been designed to be regimented and almost brutal, but, you’re wanting surefire, rapid results, so you need to adhere to the orders you’ve been given. Sure, we mentioned the opportunity to make certain amendments, but ensure they’re arranged and in line with the nutritional guidelines, prior to the start of the dieting process. Simple as that, make your plan, follow the rules, and you’ll tank your fitness goals.

Tuning your body and mind to the oncoming struggle is essential – each day you’ll be eating at least 1000 calories less per day, the equivalent of a large serving of a  healthy, protein-laden meal. Yes, you’ll feel hungry. Yes, you’ll feel tempted to cheat, even with healthy snacks. Yes, the adjustment will hit you like a truck. Is it worth it? Yes!

After your battle is over, you’ve still got to be smart with your diet – just because it’s 3 days on and 4 days off, doesn’t mean in the down period you can gorge. That’s a dietary 101 in shooting yourself in the foot. For the rest of the week, it’s recommended you follow a rather stringent plan of 1500 calories. It’s brutal, but it’ll teach you dietary discipline which is essential for a happy and healthy life. 

Please remember to keep hydrated – this should really go without saying to but it’s important to keep your thirst quenched. Coffee, tea, and water are the only permitted liquids during the diet, and we encourage you to take on water as and when you require it. Plus, you can leverage water to your advantage, by drinking it before and after meals to give you that ‘full’ feeling.

Seems all rather simple, but do keep in mind that with such a stringent programme there’ll be trapdoors to sidestep at every opportunity. Now you know the do’s of 3DMD, here are the don’ts.

Snacking is the enemy – as previously mentioned, the biggest fight is against yourself, but right behind it is the temptation, and with humans hardwired to graze (read as snack) you’ll also be battling against innate human traits. The Three Day Military Diet is not designed to include snacking, as it is a hindrance to your ultimate goal of rapid weight loss and reduces the fat loss process. Plus, surrendering to your urges, no matter how innocent, will make you feel like a failure, and have wasted your time, and no one wants to experience those emotions.

Don’t shop during the dieting period – shopping when you’re hungry is never a sensible play; you end upstanding money on food that you don’t need or require, particularly during 3DMD!

Curiously, despite your end goal centring around the shedding of fat, you’re encouraged not to buy ‘reduced fat’ or ‘fat-free’ products, particularly when purchasing your ice cream. The reason behind this is there are plenty of good fats out there, that’ll help you feel fuller for a longer period of time by suppressing hunger hormones. Furthermore, your metabolic rate is massively influenced by fat in your diet and system and stimulates the rate in which calories are burned.

Don’t forget to record your weight and your measurements prior to the diet – have an exact idea of what you’re sitting at going into 3DMD. When you compare the before and after stats, witnessing the marked improvement, your motivation will soar, and you’ll be pumped to keep up healthy habits. 

Above are a selection of the key elements to remember going into the Three Day Military Diet, but there are plenty of things to consider, after all, it takes absolute discipline and adherence to extract the best out of this regime. Keep these prominent points in mind, and you’ll be well on your way to making 3DMD a huge success for yourself.

The Menu Plan

If you’ve made it this far down the article, you’ll be pretty keen to learn how to plan your meals to make the most of 3DMD.

Nutrition knowledge in tow and the rules well and truly understood, we have a menu plan that’ll give you a solid starting point for 3DMD. A quick side note, we’re using the carnivorous options as the template, so naturally, if you’re veggie, vegan, or want to change things up, refer back to the substitutions to keep yourself right.

Day 1

  • Breakfast 1/2 grapefruit, 1 slice of wholegrain toast with 2 tablespoons of peanut butter, 1 coffee or tea (no milk)
  • Lunch 1/2 cup of tuna, 1 slice of wholegrain toast, 1 cup of coffee or tea (no milk)
  • Dinner 4 ounces of lean protein, 1 cup of green beans, 1 small apple, 1 cup of vanilla ice cream

Day 2

  • Breakfast 1 egg, 1 slice of wholegrain toast, 1/2 banana
  • Lunch  1 cup of cottage cheese, 1 hardboiled egg, 5 crackers
  • Dinner 4 ounces of lean protein (can include hotdogs, minus bread), 1 cup of broccoli,
  •  1/2 cup of carrots, 1/2 banana, 1/2 cup of vanilla ice cream

Day 3

  • Breakfast 5 crackers, 1 slice of cheddar cheese, 1 small apple
  • Lunch  1 egg (choose how you cook it), 1 slice of wholegrain toast
  • Dinner 1 cup of tuna, 1/2 banana, 1 cup of vanilla ice cream

Following a plan like or similar to this will keep you bang on track with your fat loss targets. As mentioned earlier on, please do drink plenty of water throughout the day to keep you feeling full, plus water is an excellent source of flushing out toxins and enhancing fat loss too.


The Three Day Military Diet is indeed a quick fix diet, though if we remove that negative assumption and focus on incorporating better nutrition into our diets whilst still permitting occasional niceties (thank you ice cream), plus directing our thoughts towards portion control, you can make massive improvements to your overall health and wellbeing.

Making 3DMD a success is all about discipline and focus, which can have positive impacts on your mental as well as your physical health.

So why not give it a try, and see if the Three Day Military Diet can get you into fighting shape.

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