This Proven Military Diet Can Help You Lose 10 Pounds in a Little as 3 Days

soldier eating pea soap

soldier eating pea soap | iStock.com/dabjola

Anyone looking to lose weight or just manage their diet knows that it’s hard to wade through all the diets and weight-loss pseudoscience that’s out there these days. Many diet fads are touted as the “next big thing” with nothing but hype and marketing to back them up. However, there are places to turn to find proven diets that are optimized for weight loss, nutrition, and fuel.

One such place to observe is our nation’s military. In order for soldiers to keep up with the physical demands of the job and maintain their health, they need to rely on a diet that provides them fuel with very little wasted intake. Diets in the military are often (but not always) engineered to make the most out of the food served so that soldiers can stay healthy and energetic. In their line of work, the consequences of falling short in either of those areas can be dire.

This diet, utilized often to help new recruits cut weight, shows how you can eat like a soldier to get the same benefits (and none of the waste) in your daily life. You don’t need to engage in the physical activities that soldiers do, but you do need to have the discipline to stick with it. If you do, the results appear quickly and dramatically.

The diet consists of three days on, then three days off. Check out the details and menu right here.

Day 1 – Breakfast

grapefruit cut in half

grapefruit cut in half | iStock.com/Angelika-Angelika

1/2 grapefruit
1 slice toast
2 tablespoons peanut butter
Caffeinated coffee or tea

Do not add cream, sugar or sweeteners.

Day 1 – Lunch

sandwich tuna fish salad

sandwich tuna fish salad | iStock.com/kiboka

1/2 cup tuna
1 slice toast
coffee or tea

It may not seem like much. Because it’s not. You’ll likely begin this diet and find yourself hungry, but that’s mostly just because your body is used to eating far more than it should. The beginning is the hardest part. Thus, it requires the most discipline. Go into this diet knowing that it will get easier as you get acclimated.

Day 1 – Dinner

Paleo diet products on wooden table

Paleo diet products on wooden table | iStock.com/Magone

3 ounces meat (any type)
1 cup green beans
1/2 banana
1 small apple
1 cup vanilla ice cream

Drinking the coffee or tea as suggested will help with the appetite suppression a little, but overcompensating in that area will result in your body taking even longer to get adjusted.

Staying disciplined, even when you’re hungry, is important for every diet, but this one in particular, which is geared towards a quick acclimation to just the essential caloric intake. No snacking’s allowed on this diet, but there are mechanisms in place (like the ice cream) to treat cravings for dairy and fat.

Day 2 – Breakfast

Banana fruit and egg

Banana fruit and egg | iStock.com/anujaree

1 egg
1 slice toast
1/2 banana

The diet works one week at a time, so it’s best to think about in that regard. Again, it gets easier over time, as all diets do, but try to think in horizons of either three days or a week.

Day 2 – Lunch

Boiled eggs in bowl

Boiled eggs in bowl | iStock.com/Amarita

1 cup cottage cheese (or 1 slice cheddar cheese)
1 hardboiled egg
5 saltine crackers

Sure, the diet is scant, bordering on bleak, but the good news is that this diet, especially when combined with physical activity, is designed to show results quickly. The adjustment can be tough, but know that your body is getting everything it needs. But nothing more.

Menus like this compel the body to burn through high-protein “fuel foods” to get its energy, a discipline that can go into remission if you consume a lot of inessential calories.

Day 2 – Dinner

hot dogs

hot dogs | iStock.com/liveslow

2 hot dogs (no buns)
1 cup broccoli
1/2 cup carrots
1/2 banana
1/2 cup of vanilla ice cream

Prepare the vegetables either steamed, raw, or boiled, without added oil or fats. The meat can be grilled or baked, though grilling usually imparts more flavor in the absence of oil.

Day 3 – Breakfast

Cheese and apple snack

Cheese and apple snack | iStock.com/Barbara Helgason

5 saltine crackers
1 slice cheddar cheese
1 small apple

The final day is the big push, so know that you’re done with the end of a cycle and will be able to get some relief from the three days that follow. You’ll want to stay away from alcohol in sugary forms, even on your days off, but a glass of wine or two are permitted during the downtime, provided that you stay under the caloric ceiling.

Day 3 – Lunch

Hard boiled egg breakfast

Hard boiled egg breakfast | iStock.com/budgaugh

1 hardboiled egg
1 slice toast

Pretty bleak, isn’t it? It’s the disruption from the low caloric intake that catalyzes the biggest change in your body. You didn’t think something called the Military Diet was going to be easy, did you?

Day 3 – Dinner

Vanilla ice cream in blue bowl

Vanilla ice cream in blue bowl | iStock.com/Natalia Lisovskaya

1 cup tuna
1/2 banana
1 cup vanilla ice cream

At least you get ice cream, right? It will only help minimally with the hunger, but drinking herbal tea can also clear out toxins in your body. This diet serves as a cleansing practice as well (thought that’s not the stated goal) because your body’s learning to operate more efficiently, so the nonessential stored food and toxins tend to be released during the restricted caloric intake.

Days 4-6

Tasty peanut butter in a bowl

Tasty peanut butter in a bowl | iStock.com/ALLEKO

These days are your own, but you have to use common sense. Keep your intake low, and, if you find that you’re functioning well on the prescribed breakfast, stick with it. It offers high-energy food with little fat, sugar or waste beyond what’s required.

You’ll want to stay under 1,500 calories per day to the extent possible, but that number can go up to the standard 2,000-calorie diet if you’re continuing physical activity during this period.

After the three days off, you should notice profound changes to your body and your appetite. If the changes to your body or appetite aren’t noticeable during this period, you will want to consult a doctor to see if another condition is at play. This could include sleep deprivation, high stress, thyroid or glandular problems, or a different hormonal imbalance.